CROSSFIT LEVEL 2 - CROSSFIT PARD

Trainer WOD With TyPhoon

3 RM Thruster (Rack)

80Kg - 100Kg - 110Kg F

CROSSFIT LEVEL 2 - CROSSFIT PARD

Trainer WOD With TyPhoon

2 Rds

10 DeadLift 315#

20 HSPU (Ab Mat)

30 Front Squat 95#

- 12:16

PARTNER WOD

Fundamental Class

Partner WOD with Ian

in 18 Mins

10 Rds 

10 Thruster 95#

10 Pull Up

With Remaining Time 

1RM Thruster (Ground)

- 10:40

- 227#

Partner WOD with Adele

Teams Of 2

12 Mins AMRAP

5 HSPU
10 Power Clean 115#

- 12 Rds + 2 Power Clean 

SNATCH + PARTNER WOD

15 Mins AMRAP

10 Push Up

15 WallBall 10Kg

30 DU

- 8 Rds 

Snatch 

157# x 1

177# x 1 x 2

Teams Of 2 With Rach

12 Mins AMRAP

5 Squat Snatch 135#

35 DU

- 7 Rds + 1 Snatch 

PROWLERS

7 Rds

50m Prowler + 100m Sprint

48 / 51 / 59 / 59 / 1.10 / 1.03 / 46 (3 Plates)

SNATCH + MET COND

Snatch 

188# x 1 x 2

193# x 1

21, 18, 15, 12, 9, 6, 3 KBS 32Kg

Sprint 100m AES

- 9:40

50m PROWLERS

50m Prowler x 8 (3 Plates)

16/17/14/14/15/17/16/16

CROSSFIT LEVEL 1 - BANGKOK

CrossFit Level 1 - BangKok

Push Press BnK With Simon

185# x 3 

195# x 3

195# x 3

CROSSFIT LEVEL 1 - BANGKOK

CrossFit Level 1 - Trainer WOD with Rose

Teams Of 2

15 Mins Running Clock

Ski 50 Cal

AMRAP

7 Thruster 135#

21 DU

- 12 Rds + 11 DU

BACK SQUAT + CLEAN COMPLEX + MET COND

Back Squat 

275# x 1

295# x 1

315# x 1

Hang Clean + Clean + Jerk 

157# x 1

177# x 1 x 2

10 Mins AMRAP

5 C2B

10 Push Up

15 Box Jump Over 24"

- 5 Rds + 12 BJO

DEADLIFT + DIANE

DeadLift

345# x 1

365# x 1

385#F

Diane (Strict HSPU)

- 9:56

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Hang Snatch + Snatch 

155# x 1 x 2

175# F

Snatch Balance

217# - 237# - 257#F

Teams Of 2 With Trojan (Rach)

in 12 Mins

10 Rds

7 OHS 135#

7 TTB

Then AMRAP Burpee Over Bar

- 7:52 

- 77 BOB

PARTNER WOD

Partner WOD with Marilyn

Teams Of 2

800m

100 Pull Up

200 Push Up

300 Squat

800m

- 29:45

FRONT SQUAT + POWER & JERK + GRACE

Front Squat 

275# x 3 x 3

Power Clean & Jerk 

177# x 1

197# x 1 x 2

Grace - 3:46

TRAINER WOD

Trainer WOD With General + Matt Evans

1Rm Jerk in 15 Mins

100Kg - 110Kg

TRAINER WOD

CrossFit Level 1 - ShenZhen

Partner WOD with Steph @ CF StarFire

12 Mins Running Clock

10 Rds

7 Cal Bike

7 Thruster 135#

Then AMRAP

BOB

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