OPS NIGHT STRIKE - BATTLE ROYALE

OPs Night Strike - Battle Royale 2017

Back Squat

130Kg x 3 

140Kg x 3

150Kg x 3

Power Snatch TNG

70Kg x 3

80Kg x 3

80KG x 3

"MAS"

9 MU

12 Cluster 60Kg

30 Cal Bike

12 Cluster 60Kg

9 MU

- 10:31

MOVEMENT CLINIC + PARTNER WOD

Front Squat

285# x 1 

305# x 1

Clean & Jerk 

165# x 1

187# x 1

207# x 1

Partner WOD With Marilyn

Teams Of 2

In 8 Mins

400m + AMRAP

10 MB Clean 12Kg + 30 DU

In 8 Mins 

400m + AMRAP

10 WallBall 12Kg + 30 DU

- 5 Rds + 5 MB Clean

- 5 Rds

MOVEMENT CLINIC + TEAM WOD

Teams Of 3 With Sam + Marilyn

100 Pull Up

200 KBS 32Kg

300 Squats

- 17:19

TEAM WOD

Teams Of 3 With Trojan + Atom

800m

60 Burpee Box Jump Over 24'

400m

150 WallBall 10Kg

200m

60 Burpee Box Jump Over

- 28 : 38

PARTNER WOD

Teams Of 2 With Voodoo

20 Mins AMRAP

5 HSPU

10 KBS 32KG

15 Squat

- 13 Rds

FRONT SQUAT + CLEAN COMPLEX + HEAVY MET COND

Front Squat 

255# x 3

275# x 3

295# x 3

Clean + Hang Clean + Jerk 

187# x 1

207# x 1

227# x 1

Teams Of 2 With Rach

3 DeadLift

2 Hang Clean 

1 Jerk 

205# 

- 13 Rds

PROWLERS + ONE FC SHOOT

8 Rds

50m Prowler (3 Plates)

22 / 17 / 19 / 16 / 27 / 23 / 16 / 26

ONE FC Photo Shoot 

Snatch 

157# x 1

177# x 1

SNATCH COMPLEX + BACK SQUAT + MET COND

Snatch + Hang Snatch 

177# x 1 x 3

Back Squat 

335# x 1

355# x 1 

355# x 1

12 Mins AMRAP

7 OHS 115#

9 TTB

21 DU

- 7 Rds

PARTNER WOD

Partner WOD with Rach (Toke)

35 MU

70 Clean & Jerk 135#

150 WallBall 12Kg

- 38:42

FRONT SQUAT + DEADLIFT + MET COND

Front Squat 

255# x 3

277# x 3

297# x 3 PR

DeadLift

315# x 3

365# x 3

385# x 3 PR

12 Mins AMRAP

5 HSPU

10 C2B

15 Front Squat 135#

- 3 Rds + 6 C2B

CLEAN COMPLEX + BACK SQUAT + HEAVY MET COND

Clean + Hang Clean + Jerk 

177# 

197#

197#

Back Squat 

285# x 3

305# x 3

325# x 3

21, 15, 9 Thruster 

AES 400m

95# - 135# - 185#

- 13:14

SNATCH BALANCE + SNATCH COMPLEX + MET COND

Snatch Balance 

197# x 2

217# x 2

227# x 2

Snatch + Hang Snatch 

157# x 1

177# x 1

188# (Snatch)

10,8,6,4,2 OHS 155#

50,40,30,20,10 DU

- 5:54

CROSSFIT LEVEL 1 - HONGKONG

Trainer WOD With James Hobart @ 9 Dragons CrossFit

20 Mins AMRAP

48 DU

24 Box Jump Over 24"

12 DB Push Press 50#

6 Strict Pull Up

- 4 Rds + 11 Box Jump Over

PARTNER WOD

Partner WOD With Rach

Teams Of 2

18 Mins AMRAP

3 MU

7 Hang Power Clean 135#

21 Squat

- 13 Rds

FRONT SQUAT + CLEAN COMPLEX + MET COND

Front Squat 

265# x 3

287# x 3

287# x 3

Clean + Hang Clean + Jerk

165# x 1

187# x 1 

187# x 1

10 Mins AMRAP

2 MU

8 KBS 36Kg

36 DU

- 6 Rds

PARTNER WOD

Teams Of With Killer (Rach)

10 Rds

10 KB Thruster 2 x 24Kg

10 TTB

30 DU

Then

100 Burpee

- 24:37

FRONT SQUAT + SNATCH COMPLEX + HEAVY MET COND

Front Squat 1RM

295# - 305# - 325#F

Snatch + Hang Snatch

137 # x 1

157# x 1 x 2

15, 10, 5

DeadLift 315#

Strict HSPU

AES 400m

- DNF 50m To Go 

15 Mins Cap

PARTNER WOD + SNATCH

Teams Of 2 With Rach

10 Rds

7 OHS 115#

9 TTB

21 DU

- 15:49

Snatch 

177# x 1

188# x 1 x 2

CLEAN COMPLEX + BACK SQUAT + MET COND

Clean + Hang Clean + Jerk 

185# x 1

207# x 1 x 2

Back Squat 

325# x 1

345# x 1

365#F

12 Mins AMRAP

25 Squat Clean 155#

25 Burpee Over Bar

150 DU

- 1 Rd + 4 Cleans

SNATCH BALANCE + DEADLIFT + MET COND

Snatch Balance 1RM

207# - 227# - 247#

DeadLift

355# x 1

377# x 1

397# x 1

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

AES 100m

- 9:42

PARTNER WOD

Partner WOD With Trojan

6 x 400m

100 Pull Up

200 WallBall 12Kg

- 26:32

SNATCH BALANCE + DEADLIFT + MET COND

Snatch Balance 1RM

207# - 237# - 257#F

DeadLift

355# x 1

377# x 1

397# x 1

Alt TaBaTa

KBS 32KG

DU

KBS = 64

DU  = 213

Total = 277

CLEAN COMPLEX + PROWLER

Clean + Hang Clean + Jerk 

185# x 1

207# x 1

227# F

100m Prowler (3 Plates)

44 / 1.13 / 1.09 / 2.01 / 1.10

PARTNER WOD

Partner WOD With LandLord (Rach)

10 Mins AMRAP

5 HSPU

10 DeadLift 225#

Rest 1 Min

10 Rds

5 OHS 135#

100m

- 9 Rds + 4 DeadLift

- 12:24

PARTNER WOD

Teams Of 2 With Rach

7 Mins

400m + AMRAP

5 KBS 32Kg + 15 DU

Rest 1 Min

7 Mins

400m + AMRAP

5 HSPU + 15 DU

Rest 1 Min

7 Mins 

400m + AMRAP

5 KBS + 15 DU

- 5 Rds + 2 DU

- 5 Rds + 6 DU

- 5 Rds + 5 KBS

BACK SQUAT + SNATCH + MET COND

Back Squat 

325# x 1 x 2

345# x 1

Snatch 

167# x 1 x 2

183# x 1

10 Mins AMRAP

5 C2B

10 Push Up

15 Front Squat 135#

- 5 Rds + 2 C2B

PARTNER WOD

Teams Of 2 With Rach

400m

6 Rds

15 Thruster 95#

15 Pull Up

400m

150 WallBall 10Kg

400m

- 28:47

DEADLIFT + JERK + HEAVY MET COND

DeadLift 1RM

365# - 385#

Jerk 1RM

217# - 237#

10,8,6,4,2 DeadLift 275#

50,40,30,20,10 DU

- 4:13

TEAM WOD - ACTIVE RECOVERY

Teams Of 3 With Rach + Jia Jin

20 Mins AMRAP

4 HSPU

8 TTB

12 WallBall 10Kg

- 14 Rds + 3 TTB

SNATCH COMPLEX + PARTNER WOD

Snatch + Hang Snatch 

167# x 1 x 2

178# x 1

Teams Of 2 With Rach

15 Mins AMRAP

7 OHS 115#

21 DU

- 14 Rds + 7 OHS

FRONT SQUAT + CLEAN COMPLEX + HEAVY MET COND

Front 1RM

275# - 295# - 315#F

Clean + Hang Clean + Jerk 

185# x 1 x 3

9,7,5 MU

21,15,9 Clean & Jerk 95#,135#,185#

- 14:18

CROSSFIT LEVEL 2 - SEOUL

Trainer WOD With Ollie, Lily + Tiger

9RM DeadLift / Jerk

7 RM DeadLift / Jerk

5RM DeadLift / Jerk 

3RM DeadLift / Jerk

9RM = 315# / 165#

7RM = 333# / 185#

5RM = 365# / 205#

3RM = - / 225#

CROSSFIT LEVEL 2 - SEOUL

Trainer WOD @ 4TP CrossFit

15 Mins AMRAP

25 Pull Up

50 Cal Row

100 OHS 45#

50 Box Jump 24"

25 Pull Up

- 12 Pull Up

TEAM WOD

Team WOD with Trojan

10 Rds

Row 150m 

10 WallBall 10Kg

- 9:06

15 Mins = 1RM Snatch + Hang Snatch

167#

75 Pull 

150 WallBall

- 9:50

8 Rds 

50 m Prowler (3 Plates)

21 / 21 / 21 / 22 / 25 / 26 / 36 / 23

500m Row

- 2:09

- 1:46

PARTNER WOD

Partner WOD with Rach

10 Rds

150m Row

10 WallBall 10Kg

- 10:50

Clean & Jerk 

157# x 3 x 2

177# x 3

197# x 1

207# x 1

217# x 1

237# x 1

Snatch BnK Push Press

185# x 3 x 2

CROSSFIT LEVEL 2 - BEIJING

Trainer WOD @ CrossFit MET With General

Teams Of 2

100 Power Snatch 95#

100 BOB

- 12:17

TEAM WOD

Teams Of 2 With Mel (Trojan Shadow)

In 7 Mins

400m + AMRAP

5 Thruster 135# 

25 DU

In 7 Mins

400m + AMRAP

5 MU 

25 DU

- 5 Rds + 10 DU

- 4 Rds + 5 MU

CROSSFIT LEVEL 1 - HANGZHOU

Death Squad Training With General + Ambush

Back Squat 

225# x 10

255# x 10

275# x 10

Snatch 

155# x 1

175# x 1

175# x 1 

12 Mins AMRAP

15 MU

30 OHS 135#

150 DU

- 1 RD + 3 MU

CROSSFIT LEVEL 1 - HANGZHOU

Trainer WOD With General

18 Mins AMRAP

15 DB Hang Clean 15Kg

10m OHWL 15Kg DB

15 TTDB

10m OHWL 15Kg DB

- 4 Rds + 15 DB Clean

CROSSFIT LEVEL 1 - HANGZHOU

Trainer WOD With CrossFit QianTang

With General + Ambush

BR Q2

3 Rds

20 Pull Up

20 Box Jump Over 24"

20 DeadLift 135#

- 9:56

Evening

100 Bench Press 135#

10 Cal Bike every break

- 20:39

CROSSFIT LEVEL 1 - HANGZHOU

Trainer WOD @ CrossFit QianTang

With General + Ambush + Nolan

40 Mins AMRAP

500m Row

100 DU

- 7 Rds + 40 DU

FRONT SQUAT + CLEAN & JERK + MET COND

Front Squat

255# x 3

275# x 3

275# x 3

Clean & Jerk 

185# x 1 x 3

5,4,3,2,1 MU

AES 1 BBC

1 BBC = 

3 DeadLift

3 Hang Power Clean 

3 STO

185#

- 10:48

SNATCH + MET COND

Snatch 

177# x 1 x 4

3 Rds

21 OHS 95#

400m

- 11:15

BR Q1 + TEAM WOD

BR Q1

7 Mins AMRAP

10 Thruster 65#

50 DU

- 5 Rds

Teams Of 3 with Killer + Rach

12 x 100m

120 Pull Up

240 WallBall 12Kg

- 20:30

OPERATION GUARDIAN ANGEL 2016

Operation Guardian Angel 2016

"Doing The Right Thing, For The Right People, For The Right Reason" - Coach GlassMan CEO CrossFit Inc

Charity Event to Raise Awareness For Kids With Down Syndrome

Teams Of 2

10 Mins AMRAP
7 Thruster 95#

7 Burpee Over Bar

- Partner With Killer
14 Rds

JERK + DEADLIFT + MET COND

Jerk 

175# x 3

185# x 3

207# x 3

DeadLift

275# x 3

325# x 3

347# x 3

21,18,15,12,9,6,3 KBS 32Kg

AES 25 DU

- 8:01

BACK SQUAT + PARTNER WOD

Back Squat 

225# x 10

275# x 10

297# x 10

Teams Of 2 With Mustang

12 Mins AMRAP

3 DeadLift

2 Hang Clean

1 Jerk 

185#

- 23 Rds + 1 DeadLift

CLEAN & JERK + FRONT SQUAT + MET COND

Clean & Jerk 

207# x 1

227# x 1 x 2

Front Squat 

205# x 3

257# x 3

275# x 3

25,20,15,10 WallBall 10Kg

9,7,5,3 MU

BES 200m

- 14:30

PROWLERS

5 Rds (3 Plates)

100m Prowler

51 / 57 / 1:23 / 1:37 / 1:25

TEAM WOD

Team WOD With Trojan + Toke

800m

15 Rds

7 KBS 36KG

7 Burpee

800m

- 22:03

DEADLIFT + SNATCH BALANCE + HEAVY MET COND

DeadLift 

325# x 2

347# x 2

367# x 2

Snatch Balance

185# x 2 x 2

207# x 1

12, 9, 6, 3

DeadLift 315#

Strict HSPU

- 12:27

CLEAN & JERK + FRONT SQUAT + MET COND

Clean & Jerk 

185# x 1

207# x 1

227# x 1

Front Squat 

275# x 2

297# x 2

3 Rds

12 C2B

12 Back Squat 185# (Ground)

400m

- 13:37

PARTNER WOD

Partner WOD With Merlin

7 Mins AMRAP

7 Thruster 115#

25 DU

7 Mins AMRAP

7 OHS 115#

25 DU

7 Mins AMRAP

7 Thruster 115#

25 DU

- 8 Rds + 7 Thruster

- 7 Rds

- 7 Rds + 8 DU

CROSSFIT LEVEL 1 - RCF ASPHODEL

Lunch Time WOD 

3 Rds

Row 250m

25 WallBall 10Kg

- 6:53

CROSSFIT LEVEL 1 - RCF ASPHODEL HONGKONG

Trainer WOD With Karl 

25 Mins AMRAP

25 OH Walking Lunge 15Kg DB

25 Cal Row

25 Sit Up with 15Kg DB

- 6 Rds + 11 OHWL

PROWLERS + VOLUME

8 Rds

50m Prowlers (3 Plates)

18/18/15/17/18/27/20/25

Rest 10 Mins

15,12,9,6,3 

Cal Row

Thruster 135#

- 8:15

JERK + DEADLIFT + MET COND

Jerk 1RM

207# / 227# / 247#F

DeadLift

335# x 2

357# x 2

10 Mins Running Clock

Odd Min = Max Thruster 95#

Even Min = Max Burpee

T : 24 / 12 / 12 / 12 / 12

B : 9 / 8 / 8 / 8 / 7

= 112

CROSSFIT LEVEL 1 - MANILA

Trainer WOD With Kurtis

12 Mins ROw for Distance

- 3034m

CROSSFIT LEVEL 1 MANILA

Trainer WOD With Kurtis And Walt @ CrossFit Insurrecto

Teams Of 3

15 Mins AMRAP

5 Power Clean 135#

10 Step Up 24'

15 WallBall 20#

- 11 Rds + 1 WallBall

BACK SQUAT + CLEAN & JERK + HEAVY MET COND

Back Squat 2RM

325# x 2

347# x 2

Clean & Jerk 

185# x 1 x 2

207# x 1

21, 15, 9 Thruster 

AES 400m

95# / 135# / 185#

- 13:27

5K Row

5k Row 

- 20:27

CROSSFIT LEVEL 1 - CROSSFIT QIANTANG

With General + Ambush

5 Rds

50m Prowler + 100m Sprint (2 Plates)

34 / 41 / 48 / 1.30 / 54

Teams Of 2 With General

15 Mins AMRAP

40 Cal Air Dyne

20 Rope Climb 12 Feet

40 Clean & Jerk 135#

= 1 R + 3 Cal 

CROSSFIT LEVEL 1 - CROSSFIT QIANTANG

Trainer WOD

3 Rds

15 Thruster 135#

12 Burpee Over Bar

- 8:59