PARTNER WOD

Partner WOD With Marilyn

Teams Of 2

20 Rds

5 Bar Facing Burpee Over Bar

5 DeadLift 135#

20 Rds

5 Thruster 75#

15 DU

- 15:14

- 35:59

ELIZABETH

Elizabeth

- 9:40

HELEN

Helen

- 12:31 RxD

NASTY GALS + ISABEL

Nasty Gal

- 10:47

Rest 60 mins

Isabel

- 4:43 

BACK SQUAT

CrossFit Level 2 - Okinawa

Back Squat 

120Kg x 6

120Kg x 6

130Kg x 6

CROSSFIT LEVEL 2

CrossFit Level 2 - RCF Asia 

20 Mins AMRAP

6 Squat Snatch 40Kg

150m Hill Sprint 150m

6 Squat Snatch 50Kg

150m Hill Sprint

6 Squat Snatch 60Kg

150m Hill Sprint

6 Squat Snatch 70Kg

150m Hill Sprint

6 Squat Snatch 80Kg

150 Hill Sprint.....

- 2 Squat Snatch 80Kg

PM

4 Rds

4 D Ball Over Shoulder 50Kg

50m D Ball Walk 50Kg

15 Cal Ski Erg

SNATCH BALANCE + MET COND

Snatch Balance

187# x 2

207# x 2 x 2

10 Mins Ladder

3 OHS 95#

3 C2B

6 OHS

6 C2B

9 OHS

9 C2B........

- Rd Of 15 Completed + 14 OHS

CLEAN COMPLEX + MET COND

Hang Clean + Clean + Jerk 

187# x 1

207# x 1 x 2

3 Rds

400m

15 Thruster 135#

- 14:39 

CROSSFIT LEVEL 1 - TAIWAN

CrossFit Level 1 - CrossFit Zing 

Teams Of 2 (Vijay , General, Danny)

15 Mins AMRAP

250m Row 

10 Bench Press 115#

- 12 Rds + 10m

PROWLERS

7 Rds (4 plates)

50m Prowler + 50m Sprint 

27 / 25 / 27 / 29 / 35 / 31 / 29 / 30

SNATCH + AMANDA

Snatch 

177# x 1 x 5

Amanda 

- 9:12

NATE

NATE 

- 10 Rds

PARTNER WOD

Partner WOD With Rach

Teams Of 2

25 Mins Running Clock

20 Rds

7 WallBall 12Kg

7 Box Jump 30"

With Remaining Time

AMRAP MU

- 18:09

- 17 MU

NANCY

NANCY

- 17:38

DT

DT 

- 15:41 PR

OPERATION PEGASUS - MALACCA

Team Of 2 With Siow

12 Mins AMRAP

5 DB Snatch L/H

5 DB Snatch R/H

10 TTB

Then

8 Mins = 1RM Snatch 

- 11 Rds

- 80Kg

OPERATION PEGASUS - MALACCA

Fit Criminals

Teams Of 2 With Siow (YY)

100 WallBall 20#

100 Clean & Jerk 135#

100 WallBall 20#

- 24:22

CROSSFIT LEVEL 2 - MANILA

Jakarta WOD Off Event 1 With Hunter @ CF MNL Fort Box

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 

DB Snatch 50# L/H

DB Snatch 50# R/H

TTB

- 11:29

PROWLERS

8 Rds

50m Prowler (4 Plates)

28 / 20 / 19 / 22 / 24 / 20 / 23 / 24

FRONT SQUAT + CLEAN COMPLEX + MET COND

Front Squat 

285# x 1

305#F

285# x 1

Clean + 2 Jerk 

167# x 1

187# x 1 x 2

10 Mins Running Clock

Odd Min = Max Thruster 95#

Even Min = Max Burpee

T - 22 / 12 / 10 / 10 / 9 = 63

B - 11 / 10 / 11 / 9 / 8 = 49

Total = 112

CROSSFIT LEVEL 2 - WELLINGTON

CrossFit Central Wellington with Danny, Ollie, Michele

Push Press

80Kg x 3

85Kg x 3

90Kg x 3

92.5Kg x 3 PR

MET COND

4 Rds

5 MU

10 KBS 24Kg

10 Steps OHWL L/H

10 Steps OHWL R/H

24Kg

- 11:34

PROWLERS

7 Rds

50m Prowlers + 100m Sprint (4 Plates)

59 / 51 / 46 / 56 / 59 / 56 / 1.03

CROSSFIT LEVEL 1 - SINGAPORE

CrossFit Level 1 - Innervate Fitness

DeadLift

130Kg x 3

150Kg x 3

170Kg x 3

170Kg x 3

CROSSFIT LEVEL 1 - SINGAPORE

CrossFit Level 1 - Innervate Fitness

20 Mins AMRAP

20 Cal Row

15 Ring Dip

10 TGU 24Kg KB

- 1 Rd + 8 TGU

FUNDAMENTAL CLASS 1

FC 1 

Teams of 2 With Hee Chai

12 Mins AMRAP

30 DU

5 TTB

( Minimum 20 Rds)

- 18 Rds + 11 DU 

- 59 Burpee

PROWLERS

Prowlers 

50m x 8 (4 Plates)

18 / 17 / 18 / 15 / 17 / 14 / 18 / 20

ELIZABETH

Elizabeth

9:56

HELEN

Helen

12:02

SNATCH BALANCE + GRACE

Snatch Balance

185# x 2

215# x 2

215# x 2

225# x 1

215# x 2

Grace - 3:34 PR

BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat 

285# x 1 

305# x 1 x 2

Hang Snatch + Snatch 

155# x 1 x 3

10 Mins Ladder

2 OHS 135#

2 DU

4 OHS

4 DU...

- Rd Of 14 + 2 OHS

PROWLERS

5 Rds

100m Prowlers (4 Plates)

1:25 / 1.17 / 1.36 / 1.31 / 1.21

CROSSFIT LEVEL 1 - SEOUL

CrossFit Level 1 - Seoul CrossFit Chiwoo

Back Squat

215# x 10 

235# x 10

255# x 10

275# x 10

CROSSFIT LEVEL 1 - SEOUL

CrossFit Level 1 - CrossFit ChiWoo

FMUI 

With Tom, Brett, Woen Woo, Tiger

5 Rds

30 Ft DB Walking Lunge 45# x 2

150m Row

- 7:37

PARTNER WOD

Partner WOD With Trojan

3 Rds

9 Mins Running Clock 

400m + AMRAP

3 DeadLift

2 Hang Clean 

1 Jerk 

185#

- 11 Rds + 1 HC

- 9 Rds + 3 DL

- 9 Rds + 1 HC

SNATCH BALANCE + AMANDA

Snatch Balance 1RM

215# - 235# - 255#F

Amanda (12 Mins Cap)

- DNF 1 Rd to go

PROWLERS

5 Rds (4 Plates)

50m Prowler + 100m Sprint

38 / 41 / 38 / 42 / 46

PARTNER WOD

Partner WOD with Trojan

Teams Of 2

20 Rds

5 HSPU

7 MB Clean 12Kg

20 Rds

5 Burpee

7 WallBall 12Kg

- 12:12

- 24:09

PARTNER WOD

Partner WOD With Trojan

27 Mins Running Clock

20 Rds

7 KBS 32KG

7 Box Jump Over 24"

With Remaining Time

1RM Thruster

- 16:14

- 185#

CHRISTINE + MET COND

Running Christine

- 13:33 (205#)

Rest 30 Mins

10 Mins AMRAP

42 DU

15 TTB

9 OHS 135#

- 3 Rds + 8 TTB

CROSSFIT LEVEL 1 - FRANKFURT

Trainer WOD @ FFM CrossFit

With Davs, Marcus, Kathrin

3 Rds

20 WallBall 9Kg

20 SDHP 35Kg

20 BoxJump 20"

20 Push Press 35Kg

20 Cal Row

Rest 1 Min

- 5:36

- 12: 46

- 19:44

CROSSFIT LEVEL 1 - FRANKFURT

Level 1 Trainer WOD @ FFM CrossFit Frankfurt

With Davs, Marcus, Kathrin

21, 15, 9

Bike

DB Push Press 15Kg

TTB

- 7:44

PARTNER WOD

Partner WOD With Trojan

100 Pull Up

100 KBS 32Kg

100 TTB

100 Burpee

- 21:18

MET COND + DEADLIFT

3 Rds

150 DU

400m

- DnF 400m to go

DeadLift 

315# x 3

355# x 3

357# x 3

MET COND

75 WallBalls 10Kg

30 Clean & Jerk 155#

15 MU

- DnF (15 Mins Cap)

2 MU

CROSSFIT LEVEL 1 - SHENZHEN

CrossFit Level 1 - ShenZhen

3 Rds

20 Slam Ball Clean 20Kg

20 GHD Sit Up (Parallel)

- 8:30 

CROSSFIT LEVEL 1 - SHENZHEN

CrossFit Level 1 - CrossFit WOW

1000m Row

50 DB Thruster 2 x 10Kg

30 C2B

- 9:45

KAREN + CLEAN COMPLEX

KAREN

- 7:10

Clean + 2 Jerk 

197# x 1

197# x 1

217# x 1

PROWLERS

Prowlers 

8 Rds (4 Plates)

20 / 19 / 21 / 20 / 19 / 19 / 24 / 29

CROSSFIT TEAM SERIES 2017

Team Series With Trojan

Event 3

50 Synchro WallBall 9Kg

30 Clean 135#

50 Synchro WallBall 

20 Clean 185#

50 Synchro WallBall

10 Clean 225#

(12 Mins Cap)

- 11:06

- 3 Cleans 185#

Event 1 

9, 15, 21

Synchro Thruster 95#

Synchro Bar Facing Burpee

- 10:31

MET COND + SNATCH BALANCE

800m

100 Pull Up

100 WallBall 12Kg

- 5:17

- 13:33

- 17 WallBall 

(15 Mins Cap)

Snatch Balance

197# - 217# - 237# 

PARTNER WOD

Partner WOD With Trojan

20 Rds

5 TTB

5 OHS 135#

20 Rds

5 Burpee

5 Thruster 135#

- 12:45

- 32:03

CLEAN COMPLEX + MET COND

Clean + 2 Jerk 

185# x 1 x 4

205# x 1

1, 2, 3, 4, 5, 4, 3, 2, 1

MU

Clean & Jerk 155#

- 10:23

CROSSFIT LEVEL 1 - BANGKOK

CrossFit Level 1 - CrossFit Ten500

10 Rds

5 Strict Pull Up

10 Hand Release Push Up

30 DU

- 15:57

BACK SQUAT + CLEAN COMPLEX + MET COND

Back Squat 

345# x 1

365# x 1

365# F

Clean + 2 Jerk 

215# x 1 x 3

15 Mins AMRAP

21 MU

42 Thruster 135#

120 DU

MU - 5:15

Thruster - 11:21

26 DU

ALTERNATING TABATA + FRONT SQUAT + SNATCH

Alternating Tabata

KBS 32Kg

Box Jump Over 24"

KBS - 10/9/9/9/9/9/9/9/ = 73

BJO - 10/6/6/5/5/5/5/5 = 48

Total = 121

Front Squat 

275# x 1

295# x 1

295# x 1

Snatch 

157# x 2

177# x 2 x 4

CROSSFIT LEVEL 1 - PERTH

CrossFit Level 1 - CrossFit Perth

7 Rds

in 2 Mins

17 Cal Row

AMRAP Jerk 205#

- 2 / 2 / 2 / 2 / 2 / 2 / 2

= 14 

CROSSFIT LEVEL 1 - PERTH

CrossFit Level 1 @ CrossFit Perth

with General 

1 Mile Bike

30 Cal Row

25 Burpee Over Rower

20 DB Cluster 25Kg

- 11:36 

PROWLER

8 Rds

50m Prowler (4 Plates)

23 / 19 / 22 / 26 / 21 / 44 / 39 / 53

SNATCH BALANCE + MET COND

Snatch Balance

215# x 2

215# x 2

235# x 2

255# F

7 Mins AMRAP

50 DU

10 OHS 135#

- 3 Rds + 5 OHS

OPERATION GUARDIAN ANGEL

Teams Of 2

10 Mins AMRAP

7 Thruster 95#

7 Burpee Over Bar

1st Heat with Min (Actualize)

10 Rds + 7 Thruster

2nd Heat with DSA Leonard

5 Mins AMRAP

5 Rds 

3rd Heat with Sarah

7 Mins AMRAP

8 Rds 

PARTNER WOD

Partner WOD With Trojan

3 Rds

400m 

21 KBS 24Kg

12 Pull Up

(15 Mins Cap)

10 Mins AMRAP

7 DeadLift 225#

35 DU

- 14:01

- 10 Rds

SNATCH + GRACE

Snatch 

157# x 2

157# x 2

157# x 2

177# x 2

188# x 2

"Grace"

- 3:40

Teams Of 2 With Trojan

16 Mins Running Clock

100 Cal Row

AMRAP

10 WallBall 12Kg

10 Box Jump Over 24"

- 10 Rds

CROSSFIT LEVEL 1 - SEOUL

CrossFit Level 1 - Seoul 

Clean & Jerk 

95# x 6

105# x 6

135# x 4

155# x 4

175# x 2

195# x 2

205# x 1

225# x 1

235# x 1

245# F (Jerk)

CROSSFIT LEVEL 1 - SEOUL

CrossFit Level 1 - Seoul 

Teams Of 2 With Mike 

7 Mins AMRAP

25 DU

7 OHS 95#

- 17 Rds + 25 DU

FUNDAMENTAL CLASS

Teams Of 2 With LandLord

18 Minutes Running Clock 

10 Rds

7 Pull Up

15 WallBall 10Kg

With Remaining Time 1RM Thruster

- 11:08

- 225#

FRONT SQUAT + SNATCH COMPLEX + HEAVY MET COND

Front Squat 

285# - 305#

Snatch 

165# x 2

185# x 2

185# x 2

12, 9, 6 OHS 185#

BES 400m

- 13:35

MET COND + CLEAN COMPLEX + BACK SQUAT

50 Burpee Over Bar

30 Power Clean 155#

50 WallBall 10Kg

- 3:10

- 8:40

- 12:04 

Clean + 2 Jerk 

197# x 1

217# x 1

225# x 1

Back Squat 

325# x 3 x 3

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD @ CrossFit BIM 

With Danny, General, Typhoon, Gem

2 Rds

5 Mins AMRAP

10 Burpee

5 Hang Power Clean 70Kg

3 MU

Rest 2 Mins

- 3 Rds

- 2 Rds + 3 Burpee

PARTNER WOD

Partner WOD With Trojan

20 Rds

5 TTB

5 OHS 135#

20 Rds

5 Box Jump Over 24"

5 Thruster 135#

- 28:37 

PROWLER

5 Rds

50m Prowler + 100m + 50m Prowler (3 Plates)

1.28 / 1.53 / 1.37 / 1.43 / 2.01

MET COND + SNATCH BALANCE

100 WallBall 12Kg

50 Burpee

15 MU

- DNF 4 MU To go (15 Mins Cap)

Snatch Balance 1RM

185# - 205# - 225#F

PARTNER WOD

Partner WOD With Rach

10 Rds 

21 DU

7 OHS 135#

10 Rds 

10 Burpee Box Jump Over 24"

7 DeadLift 225#

- 23:09

FUNDAMENTAL CLASS

Teams Of 2 with Haikal + Cobra

10 Mins AMRAP

7 TTB

7 Box Jump 30"

10 Mins AMRAP

50 DU

7 Squat Snatch 95#

- 13 Rds + 4 BoxJump

- 4 Rds + 4 Snatch 

BOX TOUR - NATIONAL DAY

Box Tour Actualize CrossFit

Teams Of 3 With Adele + Glenn

63, 54, 45, 36, 27, 18, 9

WallBall 10Kg

Burpee

9 MU after every 52 Reps

- 33:26

SNATCH + MET COND

Snatch 

155# x 2 x 3

166# x 1

175# x 1

400m

100 WallBall 12Kg

400m

- 13:09

CLEAN COMPLEX + BACK SQUAT + MET COND

2 Hang Clean + Jerk 

185# x 1

205# x 1

225# x 1

Back Squat 

335# x 1

355# x 1

375# F

21, 15, 9

Strict HSPU

Squat Clean 135#

- DNF 5 Cleans to go (15 Mins Cap)

CrossFit Singapore Beach WOD

Sentosa Beach WOD

Teams Of 3 With Haikal + WaiWai

100m 

150 Medicine Ball Clean 10Kg

120 Burpee

- 12:30

FRONT SQUAT + MET COND

Front Squat 

285# x 1

307# x 1 x 2

3, 5, 7, 9

MU

Front Squat 185#

AES 200m

- 11:49 

MET COND + CLEAN COMPLEX

4 Rds

3 Mins AMRAP

3 Clean & Jerk 135#

6 Push Up

9 Squat

Rest 1 Min

- 4 Rds + 4 Squat

- 3 Rds + 1 Squat

- 3 Rds + 1 Clean 

- 3 Rds + 1 Clean 

Clean + 2 Jerk 

155# x 1

175# x 1

197# x 1