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