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
Wednesday, August 30, 2017
Tuesday, August 29, 2017
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
Sunday, August 27, 2017
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)
Saturday, August 26, 2017
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
Thursday, August 24, 2017
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#
Wednesday, August 23, 2017
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
Tuesday, August 22, 2017
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
Saturday, August 19, 2017
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
Wednesday, August 16, 2017
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
Tuesday, August 15, 2017
Monday, August 14, 2017
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
Saturday, August 12, 2017
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
Thursday, August 10, 2017
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
Wednesday, August 9, 2017
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
Tuesday, August 8, 2017
Monday, August 7, 2017
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)
Saturday, August 5, 2017
CrossFit Singapore Beach WOD
Sentosa Beach WOD
Teams Of 3 With Haikal + WaiWai
100m
150 Medicine Ball Clean 10Kg
120 Burpee
- 12:30
Friday, August 4, 2017
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
Wednesday, August 2, 2017
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
Tuesday, August 1, 2017
MET COND + PROWLERS
15 Mins AMRAP
200 DU
100 KBS 32Kg
50 TTB
- 32 TTB
8 Rds
50m Prowler (4 Plates)
20 / 21 / 24 / 32 / 27 / 22 / 17 / 26
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