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