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