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

CROSSFIT LEVEL 1 - CROSSFIT QIANTANG

Trainer WOD With General, Feng + Ambush

Teams Of 4

12 Mins AMRAP

30 WallBall 20#

30 Cal Bike

30 Cal Row

30 Burpee

- 1Rd + 30 WallBall

CROSSFIT LEVEL 1 - HANGZHOU

Team WOD @ CrossFit QianTang with Ambush

15 Mins = 2RM Front Squat

10 Mins = 1RM Clean & Jerk 

15 Mins AMRAP

7 Thruster 135#

7 TTB

7 Box Jump 30"

- 275#

- 235#

- 13 Rds

TEAM WOD

Teams Of 3 With Rach + Toke

180 Cal Row 

240 WallBall 10Kg

- 25:55

SNATCH + BACK SQUAT + MET COND

Snatch 

165# x 1

187# x 1 x 2

Back Squat 

275# x 2

297# x 2

317# x 2

400m

5 Rds

4 MU

7 OHS 155#

400m

- 14:26

PROWLER + VOLUME

5 Rds

100m Prowler (3 Plates)

1:19 / 1:09 / 1:17 / 1:23 / 1:19

Teams Of 2 with Marilyn

15 Mins AMRAP

3 MU

12 WallBall 10Kg

35 DU

- 8 Rds + 20 DU

100 Cal Row - 7:36

3 Rds 

200m + 7 Burpee

- 7:20

CROSSFIT LEVEL 1 - SEOUL 4TP

Trainer Partner WOD With General 

15 Mins AMRAP

50 Cal Row

25 DB Snatch 70#

50 DB Push Press 40# x 2

25 Synchronize TTB

- 1 Rd + 49 DB Push Press

CROSSFIT LEVEL 1 - SEOUL 4TP

Trainer Partner WOD with General + James Hobart + Tiger

30 Mins Cap

30 x 80m

30 x 10m Walking Lunges 35# x 2

100 DB Man Maker 35# x 2

- 46 Man Makers

PARTNER WOD

Partner WOD With Mustang

Teams Of 2

10 Mins AMRAP

3 MU

12 WallBall 10Kg

Then

10 Mins 

5 Burpee

25 DU

- 5 Rds + 2 MU

- 14 Rds + 4 Burpee

PROWLERS

50m Prowler (3 Plates)

17 / 20 / 15 / 18 / 17 / 22 / 19 / 38

CLEAN + JERK + BACK SQUAT + MET COND

Clean & Jerk 

215# x 1

237# x 1

257#F

Back Squat 

305# x 1

355# x 1

355#F

21, 18, 15, 12, 9

Back Squat 135# (Ground)

AES 100m

- 7:29

SNATCH BALANCE + DEADLIFT + HEAVY MET COND

Snatch Balance 1RM

237# / 257#

DeadLift 1RM

375# / 397#

5 Rds

5 DeadLift 275#

10 Burpee Over Bar

- 4:41

PARTNER WOD

Partner WOD (Solo)

6 Mins = 1RM Thruster 

50 Pull Up

50 Push Up

50 TTB

50 Squat 

- 207#

- 15:56

FRONT SQUAT1RM + CELAN & JERK + MET COND

Front Squat 1RM

285# / 307# / 318#

Clean & Jerk 

185# x 1

235# x 1

246# Failed Jerk 

5 Rds

7 DeadLift

5 Hang Power Clean 

3 Jerk 

- 6:45