CROSSFIT LEVEL 1

Trainer WOD @ CrossFit Chiwoo

30 DB Push Press 50#

30 Box Jump 24'

30 Medicine Ball Clean 20#

30 SDHP 32Kg KB

30 Burpee

30 Cal Row

14:09

CROSSFIT OPENS 2015

CrossFit Opens 15.1 @ CrossFit Chiwoo

15.1 (4 Rds)

9 Mins AMRAP

15 TTB

10 DeadLift 155#

5 Snatch 155#

Then 15.1a

In 6 mins 1 RM Clean & Jerk 

235#

PROWLERS + VOLUME

5 Rds (5 Plates)

50m prowler + 100m Sprint

36/34/42/38/39

Rest 30 mins With 

Butcher 

Bad Boy

SlingShot

Cyclone

DarkKnight

10,8,6,4,2 Back Squat 185# (Ground)

AES Row 150m

Time : 6:04

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

165# x 1 x 2

175# x 1 x 2

Front Squat 

275# x 2

295# x 2

315# x 2

5 Rds

90 secs

4 MU + AMRAP DU

Rest 60 Secs

Score = 80 / 75 / 70 / 70 / 0 = 295

CROSSFIT LEVEL 1 - CROSSFIT CHIWOO

Trainer WOD with KA

Deadlift 

315# x 10 x 3

Rest 3 mins

20 MU = 6:52

CROSSFIT LEVEL 1 - CROSSFIT CHIWOO

Trainer WOD @ CrossFit ChiWoo

"Cindy"

Score = 22 Rds + 3 Squat

CLEAN COMPLEX + BACK SQUAT + WOD + VOLUME

Clean + Hang Clean + Jerk 

185# x 1 x 3

205# x 1

Back Squat 

315# x 2

365# x 2 x 2

2 Rds

3 Mins AMRAP

5 Thruster 140#

10 Pull Up

Rest 1 Min

3 Mins AMRAP

5 KBS 36Kg

10 DU

Rest 1 Min

Score = 

- 3 Rds + 5 Pull Up

- 5 Rds

- 2 Rds + 5 Thruster 

- 3 Rds + 1 KBS

Rest 60 mins

Partner WOD with Disk Knights

7 Rds

21 WallBall 12Kg

200m

Time : 16:26

FRONT SQUAT + SNATCH + WOD

Front Squat 

275# x 2

315# x 2

335# x 1

Snatch

185# x 1

196# x 1

205# x 1

2 Rds (15mins cut)

25 Burpee

50 Wallball 12Kg

400m

Score = DnF 400m to go 

BENCHMARK FRAN + TEAM WOD + VOLUME

Fran = 3:29 PR

Rest 20 Mins

Team WOD with Marilyn + Devil

200m

300 DU

400m

150 Burpee

600m

150 WallBall 12Kg

400m

300 DU

200m

Score = DnF 90 WallBalls to go

Rest 30 Mins

in 7 Mins

5 Rds

3 DeadLift 315#

7 Ring Dip (MU)

Remaining Time AMRAP KB Thruster 2 x 24kg

Score = 4:35 / 15 Reps

SNATCH BALANCE + SNATCH PULL + BACK SQUAT + VOLUME

Snatch Balance

265# x 1

275# x 1

295# x 1 PR

Snatch Pull 

275# x 3

275# x 3

295# x 3 PR

Back Squat 

355# x 2

365# x 2

385# x 2

Rest 20 mins

12 Mins AMRAP

5 STO 100#

7 Box Jump 24'

9 Bar Facing Burpee

Score = 6 rds + 1 Burpee

TEAM WOD

Team WOD With Sacha + Cristina

Teams Of 3

21 Rounds

7 Thruster 100#

7 Burpee

Time : 17:22

Rest 30 mins

15,12,9,6,3 Ring Dip (MU)

AES Row 150m

Time : 5:34

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 

370# x 2

340# x 2 x 2

Clean & Jerk 

185# x 1

205# x 1

216# x 1

3 Rds

3 Mins AMRAP

3 KBS 36Kg

6 Push Up

9 Squat

Score 

7 Rds + 3 KBS

5 Rds + 7 Squat

5 Rds + 3 Squat

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk 

205# x 1

225# x 1

245# x 1 x 2

Back Squat 

335# x 2

365# x 2

385# x 2

5 Rds

5 HSPU

5 Front Squat 225# (Ground)

200m

Time :11:07

TEAM WOD

Team WOD with Cobra & BadBoy

40 MU

60 Thruster 120#

80 Burpee

60 Thruster

40 MU

30 mins cut

DnF 11 MU to go

CROSSFIT LEVEL 1 TRAINER WOD

@ CrossFit ChiWoo

With KA, Mike  & Kurtis

Snatch

175# x 1

185# x 1

195# x 1