CROSSFIT LEVEL 1 - CROSSFIT CHIWOO

Level 1 Trainer WOD with Kurtis & KA

Back Squat 

365# x 1

385# x 1

330# x 10 PR

225# x 32 (1:47)

CROSSFIT LEVEL 1 - SEOUL

@ RCF Sentinel UpTown

EMOM

BNK Thruster

135# x 3 x 5

155# x 3 x 5

175# x 3 x 5

185# x 3 x 3

205# x 3

225# x 3

Partner WOD with Tiger

15,12,9,6,3 Ring Dip

AES Row 125m

Time :7:22

PARTNER WOD

Partner WOD with Cobra

Teams Of 2

10,8,6,4,2 Thruster 140#

AES 100m

(12mins cut) - 10:12

Then

15,12,9,6,3

Wallball 12Kg + Burpee

(12mins Cut) - 10:59

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

175# x 1 x 3

185# x 1

Front Squat 

315# x 1

335# x 1

355# F

10 Mins AMRAP

2 HSPU

4 Pull Up

12 Squats 

Score = 13 Rds + 2 HSPU

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk 

225# x 1

245# x 1 x 2

Back Squat 

365# x 1

385# x 1

405# x 1

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

Time : 13:44

CROSSFIT LEVEL 1 - CROSSFIT HGST SHENZEN

CrossFit Level 1 - ShenZen CrossFit HGST

With Danny & Juria

3 Rds

AMRAP Shoulder Press

AMRAP Pull UP

- 95#   = 12 / 15

- 125# = 6  / 15

- 125# = 6  / 15

FRONT SQUAT + SNATCH + WOD

Front Squat 

295# x 1

315# x 1

335# x 1

Snatch 

185# x 1

196# x 1

205#F

5 Rds

Odd Min 10 Thruster 140#

Even Min Max Burpee

Score = DNF 9 Thruster / 38 Burpee

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk

185# x 1

205# x 1

225# x 1 x 2

Back Squat

370# x 1

390# x 1

410# x 1

3 Rds

10 Pull Up

10 Back Squat 205# (Ground)

400m

Time : 10:14

CROSSFIT LEVEL 2 - RCF SENTINEL UPTOWN

@ RCF Sentinel Uptown With Tiger

Snatch Balance 

225# x 1

245# x 1

265# x 1

Snatch Pull

225# x 3

245# x 3 x 2

Back Squat 

315# x 1 x 3

PROWLERS

7 Rds (5 Plates)

50m Prowler + 50 m Sprint 

27/22/32/31/28/47/40

SNATCH COMPLEX + FRONT SQUAT + BENCHMARK

Snatch + Hang Snatch with BadBoy

165# x 1

175# x 1 x 3

Front Squat 

300# x 1

320# x 1

331# x 1

"Nasty Gals"

- 9:53 PR

BACK SQUAT + CLEAN & JERK +SPRINTS

Back Squat With Bad Boy + LandLord

370# x 1

390# x 1 x 2

Clean & Jerk 

225# x 1 x 3

3 x 400m

1:28

1:31

1:34

CROSSFIT LEVEL 1 - SHANGHAI RCF MEWELLNESS

Partner with Murat

Teams of 2 (12 mins Cut)

5 Rds

5 Clean & Jerk 185#

10 Pull Up

15 Box Jump 24'

4 Rds

CROSSFIT LEVEL 1 - SHANGHAI RCF MEWELLNESS

Snatch Balance

225# x 1

245# x 1

265# x 1

CLEAN COMPLEX + BACK SQUAT + WOD + VOLUME + PARTNER WOD

Clean + Hang Clean + Jerk 

185# x 1

205# x 1 x 3

Back Squat 

350# x 1

370# x 1

370# x 1

3 Rds (with VooDoo & Bad Boy)

400m

5 MU

25 WallBall 12Kg

Time : 14:22

Rest 15 mins

Teams Of 2 (With Bad Boy)

In 20 Mins

50 Strict HSPU

100 KBS 2 Pood

200 DU 

With Remaining Time AMRAP Hang Power Clean = 14

SNATCH + FRONT SQUAT + WOD

Snatch With LandLord + BadBoy

185# x 1

196# x 1

205# x 1

Front Squat 

295# x 1

315# x 1

335# x 1

Alternate Tabata

Burpee   = 37

Thruster = 50

Score = 87

SQUAD TEAM CHALLENGE

Team Challenge 3

Teams Of 2 with Azim

400m

30 Pull Up

40 KBS 24Kg

50 Wallball 10Kg

(15 mins Cut = 8:49) / DNF 20 WallBalls to go

Then in 15 Mins

6 Rds

10 OHS 155#

10 TTB

With Remaining Time AMRAP

5 Clean & Jerk 155#

15 DU

DNF = 1 Rd + 2 OHS