PARTNER WOD + VOLUME

Teams Of 2 With VooDoo

21, 18, 15, 12, 9

WallBall 12Kg + DU

Then

100 Burpee

- 9:15

- 15:00

5K Row - 21:38

BOX TOUR - IRON FITNESS CROSSFIT

Team WOD @ IronFitness 

Teams Of 3 With Krystal + Ahmad

10 Mins = 3RM Front Squat (Ground)

Rest 1 Min

12 Mins AMRAP

7 Thruster 45#

21 DU

- 95Kg

- 15 Rds + 1 Thruster

BACK SQUAT + SNATCH

Back Squat 

135# x 10

185# x 10

235# x 10

285# x 5

235# x 7

185# x 10

135# x 10

Snatch 

137# x 1

157# x 1

177# x 1

177# x 1

OPS NIGHT STRIKE - SEOUL SURVIVOR

OPs Night Strike - 4TP Fitness With Tiger

9 Mins = 3RM Front Squat (Ground)

Rest 1 Min

12 Mins AMRAP 

3 MU

7 Thruster 135#

21 DU

- 235# 

- 9 Rds + 1 Thruster

OPS NIGHT STRIKE - SEOUL SURVIVOR 2016

Ops Night Strike - ABC CrossFit With Warrior + Tiger

Back Squat 

135# x 10

185# x 10

235# x 10

285# x 3

235# x 5

185# x 7

135# x 10

SNATCH + FRONT SQUAT + MET COND

Snatch 

177# x 1

187# x 1

198# x 1

Front Squat 

307# x 1 x 3

15, 12, 9, 6, 3 

Strict HSPU

Front Squat 155# / 105#

AES 200m

- DNF Last Round To Go

CLEAN & JERK + BACK SQUAT + MET COND

Clean & Jerk 

215# x 1

237# x 1

257#F

Back Squat 

285# x 1

330# x 1

350# F

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

KBS 24Kg

DU

- 4:29

TEAM WOD

Team Of 3 With Merlin + LandLord

25 Mins AMRAP

7 Thruster 155#

7 TTB

7 Box Jump 30"

- 12 Rds + 3 Thruster

PARTNER WOD

Partner WOD With Merlin

Teams Of 2

15 Mins AMRAP

7 KBS 36Kg

7 Burpee

Rest 2 Mins

10 MIns = 3RM OHS (Ground)

- 19 Rds + 3 KBS

- 205#

DEADLIFT + JERK + MET COND

DeadLift

345# x 1

367# x 1

387# x 1

Jerk 

207# / 227# / 247#F

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

50,40,30,20,10 DU

- 3:57

FRONT SQUAT + CLEAN & JERK + TEAM WOD

Front Squat 

277# x 1

297# x 1

317#F

Clean & Jerk 

185# x 1

207# x 1

227# x 1

Teams Of 3 with LandLord + Killer

150 Cal Row

120 Burpee Box Jump Over 24"

100 Power Clean 135#

- 27:17

SNATCH BALANCE + SNATCH + MET COND

Snatch Balance

217# / 227# / 247#F

Snatch 

165# x 1

187# x 1

192# x 1

3 Rds (15 Mins)

7 MU

25 WallBall 12Kg

400m

- DNF 400m to go

CROSSFIT LEVEL 2 - BEIJING

CrossFit Level 2 - CrossFit Long

Team WOD with Feng + Tristan

20, 15, 10 Cal Assault Bike

30 Clean & Jerk 185#

30 HSPU

20, 15, 10 Cal Assault Bike

30 Clean & Jerk 185#

20 HSPU

30, 20, 10 Cal Assault Bike

30 mins Cap

- DNF 30 Cal to go

CROSSFIT LEVEL 2 - BEIJING

CrossFit Level 2 - CrossFit Long

Team WOD with Feng + Tristan

20, 15, 10 Cal Assault Bike

30 Clean & Jerk 185#

30 HSPU

20, 15, 10 Cal Assault Bike

30 Clean & Jerk 185#

20 HSPU

30, 20, 10 Cal Assault Bike

30 mins Cap

- DNF 30 Cal to go

CROSSFIT LEVEL 2 BEIJING

CrossFit Level 2 - Beijing CrossFit Long

Team WOD With Boz, Feng, Rory

10 Rds

Row 150m

7 Burpee

10 Rds

15 WallBall 10KG

20 DU

- 17.59

SNATCH + BACK SQUAT + MET COND

Snatch 

188# x 1 x 3

Back Squat 

295# x 3

317# x 3

337# x 3

3 Rds

400m

12 Strict HSPU

12 Back Squat 185# (Ground)

- 14:18

FRONT SQUAT + CLEAN & JERK + MET COND

Front Squat 1RM

277# / 297# / 317#

Clean & Jerk 

207# x 1

227# x 1

247# x 1

5 Rds

90 Secs

65 DU

AMRAP WallBall 12Kg

20 / 14 / 10 / 7 / 6

PARTNER WOD + SEOUL SURVIVOR Q3

Partner WOD with SlingShot

Teams Of 2

800m

50 MU

400m

100 WallBall 12Kg

200m 

150 DU

- 27:27

Rest 30 Mins

Seoul Survivor Qualifier Test

Teams Of 3 with SlingShot + Trojan

250 WallBall 10Kg (13:34)

150 Pull Up            (21:21)

100 Power Clean 135#

- 32:48

CLEAN & JERK + BACK SQUAT + HEAVY MET COND

Clean & Jerk 

217# x 1

237# x 1 x 2

Back Squat 

275# x 3

325# x 3 x 2

5,4,3,2,1 Clean & Jerk 185#

AES 2 Rds Cindy

- 12:01

SEOUL SURVIVOR QUALIFIER 2A 2B

Seoul Survivor Qualifier Test With Landlord and Marilyn

17 Mins Running Clock

2A

DeadLift Hold 275#

AMRAP DU

2B

1RM Snatch

- 340

- 155#

SNATCH BALANCE + SNATCH + MET COND

Snatch Balance 1RM

195# / 217# / 237#

Snatch 

167# x 1

187# x 1 x 2

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

AES 100m

- 9:41

TEAM WOD

Teams Of 3 (Solo)

15 Mins - 1RM Front Squat (Rack)

Rest 2 Mins

15 Mins AMRAP

7 Thruster 135#

7 Bar Over Burpees

- 305#

- 7 Rds