CrossFit Level 1 @ CrossFit Star Fire
3 Rds
1000m Row
10 L Pull Up
30 Hip Extension
- 22:57
Sunday, July 30, 2017
Saturday, July 29, 2017
CROSSFIT LEVEL 1 - SHENZHEN
CrossFit Level 1 @ CrossFit Star Fire
7 Mins AMRAP
50 DU
10 OHS 135#
- 4 Rds + 50 DU
Wednesday, July 26, 2017
SNATCH + SNATCH BALANCE + AMANDA
Snatch
155# x 2 x 2
175# x 2
Snatch Balance
167# - 187# - 195#
Amanda
- 9:12
Tuesday, July 25, 2017
PARTNER WOD
15 Mins Running Clock (Rach)
2 Rds Cindy
AMRAP Clean & Jerk 135#
10 Rds
7 Burpee Over Bar
7 Thruster 135#
- 6 Rds Cindy (11-11-11)
- 8:53
Sunday, July 23, 2017
CROSSFIT LEVEL 2 - SHANGHAI
CrossFit Level 2 - ShangHai
50 WallBall 20#
30 Power Clean 155#
15 MU
- 10:35
Saturday, July 22, 2017
CROSSFIT LEVEL 2 - SHANGHAI
CrossFit Level 2 @ RCF Me Wellness
20 Mins AMRAP
Man Maker 2 x 35# DB
1 Push Up
1 Row Left
1 Row Right
1 Clean
1 Thruster
- 66 Reps
Wednesday, July 19, 2017
CLEAN COMPLEX + FRONT SQUAT + HEAVY MET COND
Clean + 2 Jerk
215# x 1 x 3
Front Squat
305# x 3
3 Rds
400m
15 Thruster 155#
- 14:39
Tuesday, July 18, 2017
MET COND + SNATCH + FRONT SQUAT
5 Rds
10 Pull Up
10 Push Up
10 Burpee Box Jump Over 24"
- 9:34
Snatch
157# x 2 x 3
Front Squat
265# x 3
287# x 3
Sunday, July 16, 2017
CROSSFIT LEVEL 2 - 4TP CROSSFIT
CrossFit Level 2 @ 4TP CrossFit
Partner WOD With Ollie
10 Mins Running Clock
10 Rds
7 DB Thruster 45#
21 DU
AMRAP MU
- 5:36
- 49
Saturday, July 15, 2017
CROSSFIT LEVEL 2 - SEOUL
CrossFit Level 2 @ 4TP CrossFit
5 Rds
1 Min Max Hip Extension
1 Min Max Cal Bike
1 Min Max Strict C2B
- 25-25-25-25-25
- 8-8-8-8-8
- 6-6-6-6-6
Wednesday, July 12, 2017
TATTOO
3rd Warrant Officer Kelvin Yeo assigned to the Republic Of Singapore Arm Forces, Commando Unit, returned to the Lord 12th July 2015.
He is survived by his wife, Gamz, Father and Elder Sister.
RIP Tattoo, Thank you for your service and unconditional Love.
In loving memory.
Tattoo
3 Rds
800m
7 MU
12 Back Squat 225# (Ground)
Partner With Killer
- 30:47
Tuesday, July 11, 2017
Monday, July 10, 2017
MET COND + SNATCH BALANCE
21, 18, 15, 12, 9, 6, 3
TTB
OHS 115#
DU
- DNF 1 Round to go (15 Mins Cap)
Snatch Balance
165# x 1
185# x 1
205# x 1
Saturday, July 8, 2017
CROSSFIT LEVEL 1 - BEIJING
@ CrossFit Long
Partner WOD with General (Milla)
100 Cal Bike
100 BOB
100 Push Press 115#
- 16:47
Wednesday, July 5, 2017
PARTNER WOD
Partner WOD With Rach
Teams Of 2
200 Back Squat 155#
200m
(15 Mins Cap)
- 120 Reps
10 Mins AMRAP
10 DeadLift 155#
10 TTB
- 5 Rds (Solo)
Tuesday, July 4, 2017
MET COND + SNATCH COMPLEX
12 Mins AMRAP
9 Strict HSPU
18 KBS 24Kg
54 DU
- 3 Rds + 3 DU
Hang Snatch + Snatch
157# x 1
177# x 1
Monday, July 3, 2017
MET COND + CLEAN & JERK
10, 8, 6, 4, 2 Clean & Jerk 135#
AES 2 Rds Cindy
- 13:23
Clean & Jerk
197# x 1
217# x 1
Saturday, July 1, 2017
BATTLE ROYALE EVENT 1
BRSG Event 1 With Mobilus (Serene + Azri)
Teams Of 3
800m
100 WallBall 10Kg
400m
50 MU
(15 Mins Cap)
- 37 MU
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