CROSSFIT LEVEL 1 TRAINER WOD

@ CrossFit Chiwoo

Partner WOD with Tiger

50 HSPU

75 DeadLift 275#

250 DU

Time : 9:54

CROSSFIT LEVEL 1

@RCF Sentinel One With Karl, Phil & Ashley

Snatch 

185# x 1

205# x 1

215# F

Back Squat

365# x 1

385# x 1

405# x 1

2 Rds

4 Mins

Row 750m + AMRAP Burpees = 14 / 13

Rest 2 mins

4 Mins

Row 750m + AMRAP Thruster 95# = 11/13

Rest 20 mins

2 Rds

AMRAP Ring Dips = 15/13

SNATCH + HANG SNATCH + FRONT SQUAT + WOD

Snatch + Hang Snatch

155# x 1

175# x 1 x 3

Front Squat 

315# x 1

335# x 1

355# x 1

5 Rds

60 Secs

3 MU + AMRAP Hang Power Clean 140#

Rest 60 Secs

15/10/10/0/10 = 45

SNATCH BALANCE + BACK SQUAT + WOD

@ ICF

Snatch Balance

220# x 1

240# x 1

260# F

Back Squat 

380# x 1

400# x 1

420# PR

4 Rds

3 Mins

400m + AMRAP Burpees

Score = 13/8/8/8 = 37

TEAM WOD + VOLUME

Team WOD with Jiyeon +  DVD

18 Rds (20mins Cut)

7 KBS 32Kg

100m

Time : 12:45

Then

5 mins = 1 RM OHS (From Ground)

230#

Rest 10 Mins

3 Rds

250m Row

25 WallBall 12Kg

25 DU

Time : 8:55

FRONT SQUAT + JERK + WOD

Front Squat
315# x 1
335# x 1
355# x 1

Jerk
225# x 1
245# x 1
265# F

OTM 8 Mins
3 MU
3 DeadLift 275#

DnF 4 Reps

PARTNER WOD + VOLUME

Partner WOD with William (25 Mins Cut)

25 HSPU

75 WallBall 12Kg

100 Burpee

75 WallBall

25 HSPU

Score : DnF 8 HSPU to go

Rest 20 mins

5 Rds

1 Min Max Thruster 100#

1 Min Max Row for Cal

Score = 118

- 15/15

- 10/10

- 10/10

- 10/11

- 12/15

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk With Bad Boy + Lecter

205# x 1

205# x 1

225# x 1

Back Squat 

365# x 1

385# x 1

405# x 1

35,30,25,20,15,10,5 Back Squat 140#

AES 200m (15mins cut)

Time = DnF 2 Rds to Go 

CROSSFIT LEVEL 1 TRAINER WOD

@ CrossFit Chiwoo

With Austin B, Tiger, Michael & Keith

4 Rds

6 Power Clean 185#

8 TTB

12 WallBall 20#

Time : 7:38

CROSSFIT LEVEL 1

@RCF Sentinel UpTown

OTM 10 Mins

Back Squat 

3 x 315#

Rest 5 mins

Strict RingDips (MU)

17/15/12

PROWLER + VOLUME

7 Rds 

50m Prowler + 50m (5 Plates)

31/26/26/37/1.01/34/1.04

Rest 20 mins

21,18,15,9,6,3 Burpee With Bad Boy

70,60,50,40,30,20,10 DU

Time :13:31

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

165# x 1 x 2

176# x 1 x 2

Front Squat 

300# x 1

320# x 1 

320# x 1

1,2,3,4,5 

Unbroken MU + Thruster 205#

Time : 9:43 (No Breaks)

CROSSFIT LEVEL 1 - RCF ROPPONGI

Trainer WOD with Michael 

OTM 20 mins 

1 Back Squat 

315# x 1 x 2

345# x 1 x 18

CROSSFIT LEVEL 1 - RCF ROPPONGI TOKYO

Trainer WOD With DT, Michael & K.A

5 Mins

30 Hang Snatch 95#

AMRAP Cal AirDyne

Score = 34 Cal

Rest 2 mins

Strict Pull Up Ladder

Score = 7 Rds + 6 Pull Ups

PARTNER WOD + VOLUME

Partner WOD With DarkKnight

25 Mins AMRAP

15 WallBall 12 Kg

7 TTB

25 DU

Score = 17 Rds + 7 WallBall

Rest 15 Mins

3 Rds

5 DeadLift 275#

10 Burpee

Time :2:27

CLEAN COMPLEX + BACK SQUAT + WOD + VOLUME

Clean + Hang Clean + Squat Jerk

185# x 1 x 3

205# x 1

Back Squat 

315# x 1

365# x 1 x 2

12,9,6 MU

AES

15 KBS 36Kg

400m

Score - DnF 2 MU, KBS + 400m to go

OTM 5 Mins

3 Hang Power Clean 185#

3 Strict HSPU

Rest 1 Min 

OTM 5 Mins

10 WallBall 12Kg

10 Push Up

SNATCH + FRONT SQUAT + WOD

Snatch 

185# x 1

196# x 1

205#F

Front Squat 

295# x 1

315# x 1

335# x 1

4 Rds

2 Mins AMRAP

7 Thruster 140#

7 Burpee

Rest 1 Min

Score = 88

2 Rds

1 Rd + 1 Burpee

1 Rd + 7 Thruster

1 Rd + 3 Thruster

CROSSFIT SINGAPORE COMPETITON

Event 1 

25,20,15,10,5 Burpee

5-,40,30,20,10 DU

Time : 7:23 (1st Place)

Event 2.1

5 mins = 1 RM Thruster 

230# (1st Place)

Rest 1 min

Event 2.2

400m

3 Rds

15 Wallball 10kg

10 KBS 24Kg

5 Strict HSPU

400m

Score = DnF 200m to go (1st place)

Event 3

50m Prowler 100Kg 

15 secs (1st Place)

Tie Breaker with Racer + Bad Boy

30 Front Squat 140#

20 Pull Up

10 Burpee

Score = 1:56 (1st Place)

Overall 1st Place