CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD @ CF BIM HuangPu

Partner With Nolan

Mins 1-10

3 Weighted Pull Up 12.5Kg DB

3 Shoulder Press 40Kg

10 Front Squat 40Kg

Mins 11-20

5 Strict Pull Up

5 Push Press 60Kg

5 Front Squat 60Kg

Mins 21-30

10 Butterfly Pull Up

10 Push Jerk 70Kg

3 Front Squat 70Kg

- 12 Rds

- 7 Rds

- 5 Rds

CROSSFIT LEVEL 1 - SHANGHAI HUANGPU

With General 

Back Squat 

160Kg x 1

170Kg x 1

170Kg F

Teams Of 2

10 Rds

3 MU

15 WallBall 10Kg

Then

10 Rds 

15 Cal Row

- 19:10

PARTNER WOD + SQUAD TEAM TRAINING

Teams Of 2 With SlingShot (Killer)

in 18 Mins

7 KBS 36Kg

7 TTB

14 Wallball 12Kg

With Remaining Time AMRAP OHS 135#

- 22

Rest 20 Mins

2A - 9 Mins AMRAP

5 Snatch 115#

10 Bar Over Burpee

Then

2B - 6 Mins = 3RM Thruster 

2A - 4 Rds + 5 Snatch

2B - 205#

CLEAN COMPLEX + FRONT SQUAT + MET COND

Hang Clean + Clean + Jerk 

175# x 1

195# x 1

215# x 1

Front Squat 

275# x 1

295# x 1

315# F

1,2,3,4...10 Thruster 135#

AES 25 DU

- 14:24

BACK SQUAT + SNATCH + MET COND

Back Squat 

275# x 1

295# x 1

315# x 1

Snatch

175# x 1

175# x 1

185# x 1

10 Mins

Odd Min 10 Burpee

Even Min Max Pull Up

- 30/20/18/15/15 = 98

CROSSFIT LEVEL 2 - DUBAI

Trainers WOD @ RC LifeSpark

Clean & Jerk 

185# x 1 x 7

CROSSFIT LEVEL 2 - DUBAI

CrossFit Level 2 - RCF LifeSpark With Joe Degain + Simon Jones

21,18,15,12,9,6,3

Ring Dip\OHS 115#

- 13:28

VOLUME + DEATH SQUAT

100m Prowler x 5

- 1:43 (5)

- 1:14 (5)

- 2:47 (4)

- 2:11 (4)

- 2:20 (5)

Rest 20 Mins

Death Squat Training With Butcher, VooDoo, Bad Boy

25 Squat Clean 135#

50 Pull Up

100 DU

- 7:57

SNATCH BALANCE + SNATCH COMPLEX + MET COND

Snatch Balance

185# x 1

205# x 1

225#F

Hang Snatch + Snatch

155# x 1

175# x 1

175# x 1

7 Mins AMRAP

5 C2B

10 WallBall 12Kg

Rest 1 min

7 Mins AMRAP

5 HSPU

10 WallBall 12KG

- 7 Rds + 5 WallBall

- 3 Rds + 1 WallBall

FRONT SQUAT + CLEAN & JERK + MET COND

Front Squat 

275# x 1

275# x 1

275# x 1

Clean & Jerk 

185# x 1

185# x 1

185# x 1

10 Mins

Odd Min Max Thruster 100#

Even Min Max Burpee

T = 20/12/12/8/10 - 62

B = 10/8/8/8/7       - 41

Total  = 103

PARTNER WOD

Teams Of 2 With VooDoo

10 Rds

5 HSPU

7 TTB

9 KBS 36Kg

Then

10 Rds

200m + 35 DU

- 27:17

JERK + MET COND

Jerk 

185# x 1

205# x 1

225# x 1

12 Mins Ladder

1 WallBall 12Kg

1 Burpee

2 WallBalls

2 Burpees

........

- 11 Rds + 4 WallBalls

PUSH PRESS BNK + WOD

Snatch Push Press BnK

175# x 3

185# x 3

205# x 3

25,20,15,10,5 Wallball 12Kg

AES 200m

- 9:42

CROSSFIT LEVEL 1 - RCF MEWELLNESS SHANGHAI

Trainer WOD

4 Rds

30 Cal Row

10 DB Snatch 65#

10 Second HS Hold

- 14:50

PARTNER WOD

Partner WOD with Racer

Teams Of 2

10 Rds (18 Mins cut)

5 MU

7 Front Squat 185# (No Rack)

21 DU

Rest 2 Mins

10 Rds

100m + 5 Burpee

- 15:35

- 9:05

CLEAN & JERK + FRONT SQUAT + WOD

Clean & Jerk 

185# x 1 x 3

Front Squat 

225# x 3

245# x 3

265# x 3

12 Mins Ladder

1 KBS 32Kg

1 Burpee

2 KBS

2 Burpee

- 10 Rds

OPS PEGASUS JAKARTA

Team WOD @ CrossFit Equator

Coaches Team WOD With Brian + DipTa

Teams Of 3

8 Mins AMRAP

7 Burpee

9 TTB

14 WallBall 9Kg

- 6 Rds + 6 WallBall

Rest 2 Mins

10 Rds 

7 Burpee

9 TTB

14 WallBall 9Kg

- 4 Rds + 3 TTB 

(10 mins Cut)

OPS PEGASUS JAKARTA

Team WOD @ CrossFit Equator

Partner WOD With OKA (Jen)

6 Mins = 3RM Push Press 185#

Then

10 Mins AMRAP

7 Thruster 95#

7 Pull Up

20 DU

- 7 Rds + 7 Pull Up