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
Friday, December 30, 2016
Thursday, December 29, 2016
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
Wednesday, December 28, 2016
MOVEMENT CLINIC + TEAM WOD
Teams Of 3 With Sam + Marilyn
100 Pull Up
200 KBS 32Kg
300 Squats
- 17:19
Saturday, December 24, 2016
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
Friday, December 23, 2016
Wednesday, December 21, 2016
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
Tuesday, December 20, 2016
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
Monday, December 19, 2016
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
Saturday, December 17, 2016
Friday, December 16, 2016
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
Wednesday, December 14, 2016
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
Tuesday, December 13, 2016
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
Sunday, December 11, 2016
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
Thursday, December 8, 2016
PARTNER WOD
Partner WOD With Rach
Teams Of 2
18 Mins AMRAP
3 MU
7 Hang Power Clean 135#
21 Squat
- 13 Rds
Monday, December 5, 2016
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
Saturday, December 3, 2016
PARTNER WOD
Teams Of With Killer (Rach)
10 Rds
10 KB Thruster 2 x 24Kg
10 TTB
30 DU
Then
100 Burpee
- 24:37
Friday, December 2, 2016
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
Thursday, December 1, 2016
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
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