BACK SQUAT + CLEAN COMPLEX + PARTNER WOD

Back Squat 

365# x 1

385# x 1 x 2

Clean + Hang Clean + Jerk 

205# x 1 x 3

Partner WOD with Sacha

400m

35 MU

400m

50 Thruster 140#

400m

15 mins cut = DnF 36 Thruster to go

CROSSFIT OPENS + PROWLERS

CrossFit Opens 15.5

27,21,15,9

Cal Row 

Thruster 95#

Time : 10:13

Rest 30 Mins

5 Rds

100m Prowlers (5 Plates)

37/38/57/1.29/48

CROSSFIT SINGAPORE IN HOUSE COMPETITION

Event 1

12,9,6

Pull Up

KBS 24Kg

Time : 1:43 (1st)

Event 2

35,25,15 WallBall 9 Kg

AES 200m

Time : 6:56 (1st)

Event 3

7 Mins = 1 RM Clean & Jerk (250#) 1st

Rest 1 min

12 Mins AMRAP

35 DU

7 TTB

5 Strict HSPU

Score = 5 Rds + 2 TTB

Ranking = 1st

SNATCH BALANCE + SNATCH PULL + BACK SQUAT

Snatch Balance

225# x 1

245# x 1

275# x 1

Snatch Pull 

255# x 3 x 3

Back Squat 

315# x 3

365# x 3 x 3

PROWLERS + WOD

7 Rds  (5 Plates)

50m Prowler + 50m Sprint

26/22/22/22/24/34/24

Rest 60 Mins

3 Rds

3 Rds Cindy

200m

Time : 9:15

FRONT SQUAT + SNATCH + WOD

Front Squat 

295# x 3

315# x 3

315# x 3

Snatch + Hang Snatch

155# x 1

165# x 1

175# x 1

185# x 1

12 Mins AMRAP

21 DU

15 WallBall 12Kg

9 Burpee

Score = 5 Rds + 21 DU

CROSSFIT GAMES OPENS 15.4 + WOD

CrossFit Opens 15.4

8 Mins AMRAP

3HSPU

3 Clean 185#

6 HSPU

3 Clean

9 HSPU

3 Clean .......

Score = 37 Reps (3:25)

Rest 5 Mins

Clean & Jerk 

205# x 1

225# x 1 x 2

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

Time : 14:42

PARTNER WOD

Partner WOD with Racer

10 Rds

5 DeadLift 275#

10 Burpee

- 11:00 (12mins cut)

Then

18,15,12,9,6,3 WallBall 12Kg

AES 100m

- 12:57

CROSSFIT OPENS 15.3 RE-ATTEMPT

CrossFit Opens 15.3 

14 Mins AMRAP

7 MU

50 Wallball 9Kg

100 DU

Score = 317

PARTNER WOD

Partner WOD With Eugene

800m

80 WallBall 12Kg

400m

80 Burpee

200m

80 KBS 32Kg

Time : 22:39 RxD

CROSSFIT OPENS 15.3

CrossFit Opens 15.3

14 Mins AMRAP

7 MU

50 WallBall 9Kg

100 DU

Score = 318 (13:04)

Rest 30 Mins With Bad Boy

OTM 10 Mins

5 DeadLift 275#

5 Burpees

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 

315# x 3

335# x 3

355# x 3

Clean & Jerk 

225# x 1

245# x 1

265#F

10 Mins Ladder

1 WallBall 12Kg

1 KBS 36Kg

2 WallBall

2 KBS

Score = 10 Rds + 3 WallBall

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

155# x 1

175# x 1 x 2

185# x 1

Front Squat 

275# x 3 x 3

1,2,3,4,5,6,7

HSPU + Front Squat 225#

AES 100m

Time : 14:26

PARTNER WOD

Partner WOD With Bad Boy

12 mins AMRAP

2 MU

4 KBS 32Kg

21 DU

12 Rds + 3 DU

Then

12 Mins AMRAP

4 Burpee

8 TTB

21 DU

7 Rds + 8 TTB

Rest 10 Mins

5,4,3,2,1 Burpee

BES 400m

CROSSFIT LEVEL 1 - INNERVATE CROSSFIT

3 Rds

15 Thruster 90#

12 Burpee

Time : 6:08

CROSSFIT LEVEL 1 - INNERVATE CROSSFIT

Partner WOD with Karen

in 12 Mins

10 Rds

10KBS 32Kg + 21 DU

With Remaining Time AMRAP

KB Thruster 2 x 24Kg

Score = 67 Reps

CROSSFIT OPENS 15.2

CrossFit Opens 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Score = 123 Reps

PROWLER + VOLUME

10 Rds

50m Prowler

5 Plates

16/16/15/18/22/16/21/21

6 Plates

21/25

Rest 20 Mins

Alternating Tabata

MU

Air Squat

Score

MU    : 4/3/3/3/3/2/2/2 = 22

Squat : 16/16/15/15/14/17/16/20 = 129

DeadLift

225# x 10

295# x 3

345# x 3  

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk

185# x 1

205# x 1 x 2

225# x 1

Back Squat 

315# x 3

335# x 3

355# x 3

3 Rds

400m

12 Pull Up

25 WallBall 12Kg

Time : 12:34