CROSSFIT LEVEL 1 - SEOUL

Trainer WOD @ CrossFit ChiWoo

3 Rds

4 Mins AMRAP

10 Cal Row + 5 DB Thruster 45#

Rest 2 Mins

- 3 Rds + 10 Cal

- 4 Rds

- 3 Rds + 10 Cal

Evening

21,15,9

Back Squat 225#

AbMat Sit Up

DU

- 7:33

CROSSFIT LEVEL 1 - SEOUL

@ About CrossFit With Tiger, HC + FlowSik

Front Squat 

315# x 1

335# x 1

355#F

Jerk 

225# x 1

255# x 1

275#F

Partner WOD With HyunChul

8 mins AMRAP

5 DeadLift 275#

10 Burpee

Rest 1 min

8 Rds

5 DeadLift 275#

10 Burpee

- 11 Rds + 3 Burpee

- 6:20

BACK SQUAT + CLEAN COMPLEX + PARTNER WOD + VOLUME

Back Squat 

365# x 1

385# x 1

405#F

Clean & Jerk (2+1)

185# x 1

205# x 1

225# x 1

Partner WOD with SlingShot

7 Mins AMRAP

3 HSPU

6 Pull Up

9 Squat 

- 10 Rds + 3 Pull Up

Rest 1 min

7 Mins AMRAP

3 Thruster 135#

6 Pull Up

9 Squat

- 7 Rds + 2 Thruster

Rest 5 mins

1000m Row

35 Wallball 12Kg

500m

25 WallBall

250m Row

15 WallBall

- 11:49

PROWLERS + DT

Snatch

145# x 2

165# x 2

185# x 1

5 Rds

50m Prowler + 50m Sprint + 50m Prowler (5 Plates)

51 / 1.00 / 1.17 / 1.05 / 1.18

Rest 30 Mins

DT

5 Rds

12 DeadLift 155#

9 Hang Power Clean 155#

6 Jerk 155#

- 15:55

SNATCH + FRONT SQUAT + WOD

Snatch 

175# x 1

185# x 1 x 2

Front Squat 

315# x 1 x 2

335# x 1 

9,7,5,3 MU

18,14,10,6 KBS 36Kg

BES 200m

- 13:38

CROSSFIT LEVEL 1 TRAINER WOD

Trainer WOD with Danny - CrossFit SinGapore

Push Press

185# x 5

205# x 5 PR

225# x 2 PR

Annie - 10:13

CROSSFIT LEVEL 1 - TRAINER WOD

Friday Trainer WOD with Danny

OHS

245# x 1

265# x 1

275#F

Snatch Pull 

245# x 3

255# x 3 x 2

Partner WOD

21,18,15,12,9

Burpee + DU

- 11:24

PARTNER WOD

Partner WOD with SlingShot

30 Thruster 165#

200m

20 Thruster 185#

200m

10 Thruster 205#

200m

20 Thruster 185#

200m

30 Thruster 165#

200m

- 41:24

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance

245# x 1

265# x 1

275# x 1

Snatch x 2

155# x 1

175# x 1 x 2

Partner WOD With Alvin

12mins Ladder

1 WallBall 12Kg

1 Pull Up

2 WallBall 

2 Pull Up.......

- 15 Rds + 16 WallBalls 

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk 

205# x 1

225# x 1 x 2

Back Squat 

315# x 3

335# x 3

355# x 3

10,9,8,7...1 KBS 36Kg

AES 100m

- 9:10

TEAM WOD

Team WOD With Killer + Sacha

800m

50 MU

400m

100 KBS 36Kg

200m

150 Burpee

- 29:00

JERK + FRONT SQUAT + MET COND

2 Clean + 1 Jerk

155# x 1

175# x 1

185# x 1 x 2

Jerk 1RM

245# / 265# / 275# PR

Front Squat 1RM

315# / 335# / 355#F

5 Rds

60 Secs

5 HSPU + AMRAP Front Squat 205#

Rest 60 Secs

10 / 10 / 5 / 0 / 5 = 30

Bar MU

1/1/1/1/1

CLEAN COMPLEX + PROWLERS + VOLUME

Clean + Front Squat + Jerk 

185# x 1

205# x 4

Rest 10 Mins

50m Prowler (5 plates)

13/14/13/13/15/14/14

Rest 15 Mins

12 Mins AMRAP

12 Cal Row

12 Push Press 95#

- 6 Rds + 12 Cal

CLEAN COMPLEX + BACK SQUAT + MET COND

Clean & Jerk (2+1)

205# x 1

225# x 1

245# x 1

Back Squat 

315# x 3

335# x 3

355# x 3

5 Rds

90 Secs 100m + AMRAP DU

Rest 60 Secs

- 80/80/65/65/70

CROSSFIT LEVEL 1 - CF CHIWOO

Trainer WOD With Leah, KA, Phil, Jamie

50 Ab Mat Sit Up

25 DeadLift 275#

50 Ab Mat Sit Up

25 DeadLift 275#

50 Ab Mat Sit Up

- 10:46

SEOUL CROSSFIT LEVEL 1 - ABC CROSSFIT

Training At ABC CrossFit With Tiger + FlowSik

Snatch 

185# x 1 x 2

196# x 1

Front Squat 

295# x 1

315# x 1

335# x 1

Teams of 2

7 Mins AMRAP

7 Thruster 115#

7 Burpee

- 8 Rds

7 Mins AMRAP

7 OHS 115#

7 TTB

- 6 Rds

7 Mins AMRAP

7 Thruster 115#

7 Burpee

- 7 Rds + 2 Burpee

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Snatch 

155# x 2

175# x 2

185# x 2

Snatch Balance

225# x 1

245# x 1

275# x 1

Partner WOD with Killer / Racer

Teams Of 2

6 Mins = 3 RM Front Squat (Ground)

- 245#

Rest 1 min

8 Mins AMRAP

10 Front Squat 140#

10 Pull Up

- 8 Rds + 3 Front Squat 

PROWLERS + VOLUME

5 Rds (5 Plates)

100m Prowler

36/34/52/1.27/54

Rest 30 Mins

9,7,5 

MU

Thruster 185#

BES 400m

- 17:44