BATTLE ROYALE TEAM EVENTS

Battle Royale Team Event 3

With DarkKnight + Cyclone

33 WallBall 12Kg @ 12'

30m Front Rack Walking Lunge 155#

- 7:17

Rest 5 Mins

Event 4

9,7,5

DeadLift 315#

MU

- 16:28

BR TEAM EVENT 2 + DEADLIFT

BR Team Event 3 With Racer + Dr Heah

1k

300 DU

90 TTB

80 Bar Over Burpees

70 Power 135#

- 29:04

Rest 30 Mins

DeadLift 

275# x 5

315# x 5

335# x 5

365# x 3

405#F

PARTNER WOD + VOLUME

Partner WOD with Racer (DarkKnight)

21,18,15,12,9 

Burpee + DU

Then

9,12,15,18,21 WallBall 12Kg

AES 100m

- 28:51

Rest 30 Mins

8 Sets 

3 DeadLift 315#

3 MU

- 35:00

PARTNER WOD + VOLUME

Partner WOD With Racer (DarkKnight)

Teams Of 2

15 Mins AMRAP

3 MU

7 Hang Power Clean 155#

21 Squat

Then

7 Mins = 5 RM Front Squat (From Ground)

- 7 Rds + 3 MU

- 245#

Rest 15 Mins

3 x 400m

1:28 / 1:32 / 1:37

PARTNER WOD + VOLUME

Partner WOD with SlingShot

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

7 Mins AMRAP

5 DeadLift 275#

10 Ring Dip

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

- 6 Rds

- 4 Rds + 5 Ring Dip

- 3 Rds + 5 Thruster

Rest 15 Mins

2 x 800m

3:43 / 3:59

CLEAN COMPLEX + FRONT SQUAT + VOLUME

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

Front Squat 

225# x 3

275# x 3

295# x 3

3 Rds

15 OHS 95#

400m

- 9:12

Rest 15 mins

3 Sets

10 Steps Front Rack Walking Lunges 155#

AMRAP Strict Pull Ups

10 / 9 / 8

BACK SQUAT + SNATCH + SQUAD TEAM TRAINING

Back Squat

315# x 3

335# x 3

355# x 3 PR

Snatch

175# x 1

185# x 1

205#F

10 Mins AMRAP

25 Strict HSPU

50 Wallball 12Kg

100 DU

- 1 Rds + 2 HSPU

Rest 20 Mins

Squad Team Training 3 With Bad Boy + LandLord

25 Mins AMRAP

10 WallBall 12Kg

10 TTB

50 DU

Rest 5 Min

15 Mins 

5 Sets Heavy Singles Snatch

- 10 Rds + 6 WallBall

- 135# / 155# / 155# / 155# / 155#

TEAM WOD

Team WOD With Steph + Edi @ InnerVate CrossFit

800m

50 MU

400m

100 KB Thruster 2 x 24Kg

200m

150 Burpee

- 40:29

OHS + SNATCH PULL + FRONT SQUAT

With Danny Mellor

OHS

225# x 1

245# x 1

275# x 1

Snatch Pull

225# x 3

245# x 3 x 2

Front Squat

225# x 3

275# x 3

300# x 2

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Hang Snatch + Snatch

155# x 1

175# x 1

185# x 1

Snatch Balance

205# x 2

225# x 2

245#F

Partner WOD With Bad Boy (Tower)

5 Mins AMRAP

10 Back Squat 155# (No Rack)

10 Pull Up

5 Mins AMRAP

5 HSPU

10 DeadLift 155#

5 Mins AMRAP

10 Back Squat 155# (No Rack)

10 Pull Up

- 5 Rds + 10 Back Squat

- 6 Rds

- 4 Rds + 1 Pull Up

PARTNER WOD

Partner WOD With Marilyn

3 Rds

400m

42 KBS 24Kg

24 Pull Up

Then

150 WallBall 10Kg

- 29:40

JERK + BACK SQUAT + MET COND

Back Squat 

365# x 1

385# x 1

Jerk 

225# x 1

245# x 1

Death By Burpees

- 13 Rds + 11 Burpee

Rest 5 Mins

500m Row

1:45 / 1:48 / 1:52 / 1:51

PROWLERS + VOLUME + SQUAD TRAINING

5 Rds (5 Plates)

50m Prowler + 200m Sprint

1:06 / 1:11 / 1:17 / 1:38 / 1:30

Rest 20 Mins

Every 2 Mins for 20 Mins

3 DeadLift 185#

3 Hang Clean 

3 STO

Rest 10 Mins

Strict Pull Up Ladder

- 8 Rds

FRONT SQUAT + CLEAN COMPLEX + MET COND

Front Squat 

280# x 3

280# x 3

300# x 3

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

4 Mins AMRAP

4 MU

12 Thruster 135#

Rest 1 min

4 Mins AMRAP

4 MU

12 Front Squat 135#

Rest 1 min

4 Mins AMRAP

4 MU

12 STO 135#

- 2 Rds

- 1 Rd + 4 MU

- 1 Rd + 4 MU

SNATCH BALANCE + SNATCH COMPLEX + KAREN

Snatch Balance

185# x 2

205# x 2

225# x 2

Hang Snatch + Snatch

155# x 1 

175# x 1

Karen - 8:48 (10Kg)

CROSSFIT LEVEL 2 - TRAINER WOD

Trainer WOD with Cherie, Ed, General 

Every 2 Mins 

2 Hang Snatch

60Kg x 2 x 2

70Kg x 2 x 3

80Kg x 2 x 1

CROSSFIT LEVEL 2 - TRAINERS WOD

CrossFit Level 2 Trainer WOD with Cherie, Ed, General

3 Rds

1000m Row

42 KBS 24Kg

21 Pull Up

- 28:31

CROSSFIT LEVEL 2 - SHANGHAI

CrossFit Level 2 - CrossFit BIM

With General + Miya

Teams Of 3

9 Rds

10 Cal Row

10 Burpee

- 9:36

Back Squat 

120Kg x 1

140Kg x 1

160Kg x 1

Teams Of 3

15 Mins AMRAP

5 HSPU

10 Cal Row

15 WallBall 10Kg

- 8 Rds + 5 HSPU

CLEAN COMPLEX + FRONT SQUAT + MET COND

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

Front Squat 

225# x 5

245# x 5

285# x 3

3 Rds

7 MU

10 Hang Power Clean 135#

400m

- 14:26

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer Partner WOD with James Hobart

25 Mins AMRAP

20 WallBall 10Kg

5 Back Squat 60Kg / 100Kg / 110Kg / 110Kg

5 Burpee Box Jump Over 56'

15 Cal Row

- 7 Rds + 5 Back Squat  

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer WOD with General, James Hobart, Adriana + Kate Gordan

20 mins AMRAP

1 Rope Climb 15'

10 Push Up

15 Cal Row

- 6 Rds + 15 Cal Row

PROWLERS + VOLUME

5 Rds (5 Plates)

50m Prowler + 50m Sprint + 50m Prowler

1:30 / 1:39 / 1:54 / 2:40 / 2:01

Rest 20 Mins

In 15 Mins

3 Rds

Row 250m

15 WallBall 12Kg

30 DU

5RM Front Squat (Ground)

- 7:14

- 235# PR (Ground)

Rest 5 mins

EMOM 1 Snatch

155# x 1 x 3

165# x 1 x 3

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Hang Snatch + Snatch

155# x 1

165# x 1

175# x 1

Snatch Balance 

185# x 2

205# x 2

225# x 1

Partner WOD with Killer (Jiho)

 in 15 Mins

10 Rds

7 OHS 100#

7 TTB

With Remaining Time AMRAP Burpees

- 87 Reps

CROSSFIT LEVEL 1 BEIJING - CROSSFIT LONG

Trainer WOD @ CrossFit Long

With Leah + General + Emperor + Tiger + Ida

EMOM 

Back Squat x 1

Hang Snatch x 1

140Kg x 1 / 60Kg x 1

160Kg x 1 / 70Kg x 1

160Kg x 1 / 70Kg x 1

160Kg x 1 / 75Kg x 1

160Kg x 1 / 75Kg x 1

PM

21,15,9

Row Cal

Push Press 40Kg

- 4:38

Strict Pull Up Ladder = 7 Rds + 4

Max Strict Ring Dip = 20

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer WOD @ CrossFit Long

With Leah + General + Emperor + Tiger + Ida

10 Mins = 1RM Push Press

80Kg x 1

100Kg x 1

2 Mins AMRAP DU = 130

Tabata Air Squats = 8/14/14/14/14/14/14/14

2 Mins AMRAP Box Jump = 36 

PARTNER WOD

Partner WOD with Bad Boy

Teams Of 2

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

7 Mins AMRAP

5 DeadLift 275#

10 Ring Dip

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

- 10 Rds

- 3 Rds + 2 Ring Dip

- 7 Rds + 1 Thruster

CROSSFIT LEVEL 2 - BEIJING CROSSFIT LONG

Trainer WOD With General 

Teams Of 2

10 Mins AMRAP

3 Hang Power Snatch 95#

6 Pull Up

9 WallBall 10Kg

- 12 Rds + 4 WallBall

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance 

175# x 2

185# x 2 x 2

Hang Snatch + Snatch

155# x 1 

175# x 1 x 2

Teams Of 2 With Eva

7 Mins AMRAP

5 Snatch 135#

25 DU

7 Mins AMRAP

5 MU

25 DU

- 7 Rds + 5 Snatch

- 5 Rds + 5 MU

CROSSFIT LEVEL 1 - SHANGHAI HUANGPU

Trainer WOD with Nolan

Every 2 Mins

 2 Hang Snatch

40Kg x 2

50Kg x 2

60Kg x 2

70Kg x 2

75Kg x 2

80Kg x 2

85Kg x 2

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD @ CF BIM HuangPu

Partner With Nolan

Mins 1-10

3 Weighted Pull Up 12.5Kg DB

3 Shoulder Press 40Kg

10 Front Squat 40Kg

Mins 11-20

5 Strict Pull Up

5 Push Press 60Kg

5 Front Squat 60Kg

Mins 21-30

10 Butterfly Pull Up

10 Push Jerk 70Kg

3 Front Squat 70Kg

- 12 Rds

- 7 Rds

- 5 Rds

CROSSFIT LEVEL 1 - SHANGHAI HUANGPU

With General 

Back Squat 

160Kg x 1

170Kg x 1

170Kg F

Teams Of 2

10 Rds

3 MU

15 WallBall 10Kg

Then

10 Rds 

15 Cal Row

- 19:10

PARTNER WOD + SQUAD TEAM TRAINING

Teams Of 2 With SlingShot (Killer)

in 18 Mins

7 KBS 36Kg

7 TTB

14 Wallball 12Kg

With Remaining Time AMRAP OHS 135#

- 22

Rest 20 Mins

2A - 9 Mins AMRAP

5 Snatch 115#

10 Bar Over Burpee

Then

2B - 6 Mins = 3RM Thruster 

2A - 4 Rds + 5 Snatch

2B - 205#

CLEAN COMPLEX + FRONT SQUAT + MET COND

Hang Clean + Clean + Jerk 

175# x 1

195# x 1

215# x 1

Front Squat 

275# x 1

295# x 1

315# F

1,2,3,4...10 Thruster 135#

AES 25 DU

- 14:24

BACK SQUAT + SNATCH + MET COND

Back Squat 

275# x 1

295# x 1

315# x 1

Snatch

175# x 1

175# x 1

185# x 1

10 Mins

Odd Min 10 Burpee

Even Min Max Pull Up

- 30/20/18/15/15 = 98

CROSSFIT LEVEL 2 - DUBAI

Trainers WOD @ RC LifeSpark

Clean & Jerk 

185# x 1 x 7

CROSSFIT LEVEL 2 - DUBAI

CrossFit Level 2 - RCF LifeSpark With Joe Degain + Simon Jones

21,18,15,12,9,6,3

Ring Dip\OHS 115#

- 13:28

VOLUME + DEATH SQUAT

100m Prowler x 5

- 1:43 (5)

- 1:14 (5)

- 2:47 (4)

- 2:11 (4)

- 2:20 (5)

Rest 20 Mins

Death Squat Training With Butcher, VooDoo, Bad Boy

25 Squat Clean 135#

50 Pull Up

100 DU

- 7:57

SNATCH BALANCE + SNATCH COMPLEX + MET COND

Snatch Balance

185# x 1

205# x 1

225#F

Hang Snatch + Snatch

155# x 1

175# x 1

175# x 1

7 Mins AMRAP

5 C2B

10 WallBall 12Kg

Rest 1 min

7 Mins AMRAP

5 HSPU

10 WallBall 12KG

- 7 Rds + 5 WallBall

- 3 Rds + 1 WallBall

FRONT SQUAT + CLEAN & JERK + MET COND

Front Squat 

275# x 1

275# x 1

275# x 1

Clean & Jerk 

185# x 1

185# x 1

185# x 1

10 Mins

Odd Min Max Thruster 100#

Even Min Max Burpee

T = 20/12/12/8/10 - 62

B = 10/8/8/8/7       - 41

Total  = 103

PARTNER WOD

Teams Of 2 With VooDoo

10 Rds

5 HSPU

7 TTB

9 KBS 36Kg

Then

10 Rds

200m + 35 DU

- 27:17

JERK + MET COND

Jerk 

185# x 1

205# x 1

225# x 1

12 Mins Ladder

1 WallBall 12Kg

1 Burpee

2 WallBalls

2 Burpees

........

- 11 Rds + 4 WallBalls

PUSH PRESS BNK + WOD

Snatch Push Press BnK

175# x 3

185# x 3

205# x 3

25,20,15,10,5 Wallball 12Kg

AES 200m

- 9:42

CROSSFIT LEVEL 1 - RCF MEWELLNESS SHANGHAI

Trainer WOD

4 Rds

30 Cal Row

10 DB Snatch 65#

10 Second HS Hold

- 14:50

PARTNER WOD

Partner WOD with Racer

Teams Of 2

10 Rds (18 Mins cut)

5 MU

7 Front Squat 185# (No Rack)

21 DU

Rest 2 Mins

10 Rds

100m + 5 Burpee

- 15:35

- 9:05

CLEAN & JERK + FRONT SQUAT + WOD

Clean & Jerk 

185# x 1 x 3

Front Squat 

225# x 3

245# x 3

265# x 3

12 Mins Ladder

1 KBS 32Kg

1 Burpee

2 KBS

2 Burpee

- 10 Rds

OPS PEGASUS JAKARTA

Team WOD @ CrossFit Equator

Coaches Team WOD With Brian + DipTa

Teams Of 3

8 Mins AMRAP

7 Burpee

9 TTB

14 WallBall 9Kg

- 6 Rds + 6 WallBall

Rest 2 Mins

10 Rds 

7 Burpee

9 TTB

14 WallBall 9Kg

- 4 Rds + 3 TTB 

(10 mins Cut)

OPS PEGASUS JAKARTA

Team WOD @ CrossFit Equator

Partner WOD With OKA (Jen)

6 Mins = 3RM Push Press 185#

Then

10 Mins AMRAP

7 Thruster 95#

7 Pull Up

20 DU

- 7 Rds + 7 Pull Up 

PARTNER WOD + VOLUME

Partner WOD With Dr Heah

Teams Of 2

5 Mins AMRAP

5 KBS 32Kg

20 DU

- 9 Rds + 3 KBS

Rest 1 Min

5 Mins AMRAP

5 HSPU

20 DU

- 7 Rds + 2 HSPU

Rest 1 Min

5 Mins AMRAP

5 KBS 

20 DU

- 9 Rds

Rest 2 mins

50,40,30,20,10

Squat

Sit Up

Push Up

- 18:51