Front Squat
295# x 2
315# x 2
335# x 1
Clean & Jerk
205# x 1
225# x 1
245# x 1
Teams Of with Mustang
12 Mins AMRAP
5 HSPU
10 Pull Up
15 Front Squat 95#
- 8 Rds + 2 Pull Up
Wednesday, June 29, 2016
Tuesday, June 28, 2016
PARTNER WOD + BACK SQUAT
Partner WOD With Merlin
10 Rds
250m Row
Rest 2 Mins
12 Mins AMRAP
3 Bar MU
5 Clean & Jerk 155#
9 Box Jump 30'
- 9:38
- 3 Rds + 3 Clean + Jerk
Back Squat
295# x 2
315# x 2
335# x 2
Monday, June 27, 2016
PUSH PRESS + VOLUME + PROWLERS
Push Press BnK
185# x 3
207# x 3
225# x 2
225# x 2
2,4,6,8,10 Thruster 135#
50,40,30,20,10 DU
- 5:04
5 Rds
100m Prowler (3 Plates)
1.13 / 48 / 1.07 / 1.32 / 1.23
Saturday, June 25, 2016
OPS PEGASUS MANILA
Ops Pegasus - CrossFit MNL East Wood
Back Squat
275# x 2
315# x 2
365#F
335# x 2
30 UB Back Squat 225#
- 2:24
Friday, June 24, 2016
OPS PEGASUS MANILA
OPs Pegasus - Manila CrossFit MNL East Wood
Partner WOD with Venom
10 Rds
150m Row + 10 KBS 32Kg
10 Rds
21 DU + 150m Row
- 19:11
Wednesday, June 22, 2016
SNATCH BALANCE + SNATCH + MET COND
Snatch Balance
207# x 2
227# x 2
247#F
Snatch
155# x 1
175# x 1 x 2
10,8,6,4,2 OHS 155#
2,4,6,8,10 C2B
AES 200m
- 12:22
Tuesday, June 21, 2016
PROWLERS + VOLUME + PUSH PRESS
Push Press
185# x 3
205# x 3
225# x 1 x 3
5 Rds (3 Plates)
50m Prowler + 100m Sprint
55/36/38/36/47
Partner WOD With Ian
3 Mins AMRAP Back Squat 135#
400m
100 WallBall 10Kg
- 49
- 7:43
Monday, June 20, 2016
FRONT SQUAT + CLEAN & JERK + WOD
Front Squat
275# x 2
297# x 2 x 2
Clean & Jerk
185# x 1
207# x 1 x 2
10 Mins
Odd = Max Thruster 95#
Even = Max Burpee
20/12/12/11/10
12/11/10/8/10
- 126
Sunday, June 19, 2016
CROSSFIT LEVEL 1 - MANILA
Partner WOD With Kate
Teams Of 2
Row 250m x 6
Rest 2 Mins
8 Mins AMRAP
3 MU
15 WallBall 20#
- 5:18
- 6 Rds + 1 MU
Saturday, June 18, 2016
CROSSFIT LEVEL 1 - MANILA
Trainer WOD @ CrossFit Insurrecto With Kurtis + Kate
21, 15, 9
DeadLift 225#
STO 135#
- 7:23
Thursday, June 16, 2016
TEAM WOD
Team WOD With Doc Anthony + Cho
12 Mins = 3RM OHS (Ground)
12 Mins AMRAP
7 Thruster 95#
7 TTB
21 DU
- 185#
- 9 Rds + 10 DU
Wednesday, June 15, 2016
DEADLIFT + JERK + MET COND
DeadLift
337# x 1
357# x 1
377# x 1
Jerk 1RM
205# / 225# / 245#
10 Rds
5 Pull Up
10 Push Up
15 Squat
- 7:36
Tuesday, June 14, 2016
Monday, June 13, 2016
SNATCH BALANCE + SNATCH + MET COND
Snatch Balance 1RM
205# / 225# / 245#F
Snatch
157# x 1
177# x 1
187# F
10,9,8...1 KBS 32Kg
AES 100m
- 9:06
Saturday, June 11, 2016
Friday, June 10, 2016
BACK SQUAT 1RM + DEADLIFT + MET COND
Back Squat 1RM
315# / 335# / 355#F
DeadLift
315# x 3
335# x 3
355# x 3
5 Rds
60 Seconds
4 MU + AMRAP DU
Rest 60 Seconds
60 / 52 / 50 / 46 / 43
Thursday, June 9, 2016
Wednesday, June 8, 2016
Tuesday, June 7, 2016
FRONT SQUAT + CLEAN & JERK + WOD
Front Squat
285# x 1
305# x 1
325#F
Clean & Jerk
195# x 1
215# x 1
235# F
15 Thruster 165#
400m
10 Thruster 185#
400m
5 Thruster 205#
400m
- 13:47
Monday, June 6, 2016
SNATCH + SNATCH BALANCE + PARTNER WOD
Snatch
155# x 1 x 3
Snatch Balance
195# x 2
215# x 2
235# x 2
Teams Of 2 With Merlin (LandLord)
15 Mins AMRAP
3 Strict HSPU
6 Front Squat 155#
9 C2B
- 9 Rds + 2 Front Squat
Sunday, June 5, 2016
CROSSFIT LEVEL 2 - SHANGHAI
CrossFit Level 2 - RCF MeWellness With General + Gem
21,18,15,12,9,6,3
WallBall 20#
DU
- 4:40
Saturday, June 4, 2016
CROSSFIT LEVEL 2 - SHANGHAI
CrossFit Level 2 - RCF MeWellness
21,18,15,12,9,6,3
WallBall 20#
DU
- 5:50
Thursday, June 2, 2016
PARTNER WOD
Partner WOD with Cobra + Teresa
7 Mins AMRAP
5 DeadLift 225#
7 Ring Dip
7 Mins AMRAP
5 Front Squat 135#
7 Pull Up
7 Mins AMRAP
5 DeadLift 225#
7 Ring Dip
- 9 Rds
- 8 Rds
- 8 Rds
Wednesday, June 1, 2016
PARTNER WOD + PROWLERS
Partner WOD With Trojan
Teams Of 2
20 Mins AMRAP
21 DU
15 KBS 24Kg
9 TTB
- 10 Rds + 2 TTB
8 Rds (3 Plates)
50m Prowler
14 / 13 / 14 / 15 / 16 / 18 / 20 / 20
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