CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer WOD @ CrossFit Long Beijing

Partner WOD with Michael Dalton + Gary Roberts (Shadow)

5 Mins AMRAP - 6 Rds 

7 Thruster 135#

25 DU

5 Mins AMRAP - 5 Rds + 7 OHS

7 OHS 135#

25 DU

5 Mins AMRAP - 6 Rds 

7 Thruster 135#

25 DU

PARTNER WOD

Partner WOD with VooDoo

20 Mins AMRAP

7 KBS 24Kg

7 Burpee

50 DU

- 10 Rds + 5 Burpee

MET COND

9,7,5,3 MU

AES 15 WallBall 12Kg + 200m

- 12:37

CROSSFIT LEVEL 1 - CROSSFIT INSURRECTOR MANILA

Trainer WOD

5 Rds 

30 Jumping Lunges

10 KB Push Press 24Kg

- 7:05

Rest 5 Mins

8 Sets x 7 Unbroken Pull Up - 7:00

CROSSFIT LEVEL 1 - CROSSFIT INSURRECTOR MANILA

Trainer WOD

OTM 5 mins

3 TNG Clean & Jerk 185#

Rest 5 Mins

7 Mins AMRAP

15 Pull Up

10 Clean & Jerk 95#

- 2 Rds + 15 Pull Up

FRONT SQUAT + CLEAN COMPLEX + 400M

Front Squat 

275# x 5

295# x 5

295# x 5

Hang Clean + Clean + Jerk 

185# x 1

196# x 1

196# x 1

400m

1:22 / 1:32 / 1:36 / 2:07 / 1:39

PROWLERS

8 Rds

50m Prowler + 50m Sprint (5 Plate)

27 / 28 / 29 / 31 / 35 / 35 / 41 / 27

TEAM WOD

Team WOD with Killer + Marilyn, Melvin

Teams Of 3

800

50 MU

400m

100 KBS 36Kg

200m

150 Burpee

- 32.50

OHS + CLEAN PULLS + BACK SQUAT

OHS

245# x 1

265#F

275# x 1

Clean Pulls

225# x 3

275# x 3

275# x 3

Back Squat 

315# x 2

355# x 2

365# x 2

TEAM WOD

Hang Clean + Clean + Jerk Drills 

135# x 1 x 5

Teams Of 3

With Killer (Racer) + Anthony

8 Mins AMRAP

5 Thruster 115#

15 DU

Rest 1 min

8 Mins AMRAP

5 Squat Snatch 115#

15 DU

Rest 1 Min

8 Mins AMRAP

5 Thruster 115#

15 DU

- 16 Rds + 2 Thruster

- 9 Rds + 5 Snatch

- 16 Rds + 2 Thruster

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance

205# x 1

225# x 1

245# x 1

Snatch 

165# x 2

185# x 2

185# x 2

Teams Of 2

15 Mins AMRAP

5 Pull Up

10 Push Up

15 WallBall 12Kg

- 11 Rds + 6 WallBall

CROSSFIT LEVEL 2 - DUBAI

CrossFit Level 2 - Dubai CrossFit Metalize

Jerk 

235# x 1

255# x 1

275# PR

Ring Dips x 2 sets 

- 22

- 12

CROSSFIT LEVEL 2 - DUBAI CROSSFIT METALIZE

CrossFit Level 2 - Dubai

12 Mins AMRAP with Simon + Sara

100m x 2

50 DU

10 TTB

- 4 Rds + 40 DU

FRONT SQUAT + SNATCH + PARTNER WOD

Front Squat 

275# x 2

295# x 2

315# x 2

Snatch 

175# x 1

185# x 1 x 2

Teams Of 2 With Dr Tan

5,10,15,10,5 Thruster 135#

AES 100m

- 20:15

CLEAN COMPLEX + BACK SQUAT + PARTNER WOD

2 Clean + 1 Jerk 

205# x 1 x 2

225# x 1

Back Squat

315# x 2

355# x 2

365# x 2

Partner WOD with Racer

7 Mins AMRAP

5 MU

7 Back Squat 225# (No Rack)

- 3 Rds + 4 MU

7 Mins AMRAP

5 Burpee

7 DeadLift 275#

- 8 Rds + 1 Burpee

CROSSFIT LEVEL 2

CrossFit Level 2 @ CrossFit Chiwoo

Teams of 2 with Simon

7 Mins = 1 RM Thruster 185# / 225#

Then

7 Mins AMRAP

5 Snatch 115#

25 DU

- 9 Rds + 4 Snatch

CROSSFIT LEVEL 2

CrossFit Level 2 @ CrossFit Chiwoo

Partner WOD with Gemma

15 Mins AMRAP

5 MU

12 WallBall 20#

- 9 Rds + 4 MU

Evening

in 10 Mins

1000m Row

AMRAP

5 Pull Up

7 Ring Dip

9 Front Squat 165#

- 3 Rds + 3 Front Squat