Doc K: March 2018

Saturday, March 31, 2018

CROSSFIT LEVEL 1 - BEIJING

Trainer WOD with Typhoon

800m Single Arm Farmers Carry 45#

40 TTB

40 Push Up

40 Front Squat 95#

400m Single Arm Farmers Carry 95#

40 TTB

40 Push Up

40 Hang Power Clean 135#

200m Single Arm Farmers Carry 135#

Wednesday, March 28, 2018

CLEAN & JERK + GRACE

Clean & Jerk

217# x 1

237# x 1 x 2

Grace - 3:45

Tuesday, March 27, 2018

PARTNER WOD

Partner WOD (Solo)

10 Mins AMRAP

7 DeadLift 275#

7 HSPU

Then

10 Rds

7 Front Squat 185# (Ground)

7 C2B

- 5 Rds

- 18:49

Monday, March 26, 2018

SNATCH + MET COND

Snatch

168# x 2

177# x 2

188# x 2

15, 10, 5

Squat Snatch 135#

Burpee Over Bar

- 11:46

Saturday, March 24, 2018

CROSSFIT OPENS 18.5

CrossFit Opens 18.5

7 Mins Ladder

3 Thruster 100#

3 C2B

6 Thruster

6 C2B

9 Thruster

9 C2B

- 85 Reps

Rd Of 12 + 10 C2B

Wednesday, March 21, 2018

DT

12:48 PR

Tuesday, March 20, 2018

OHS + MET COND

OHS

165# x 3

187# x 3

207# x 3

12 Mins AMRAP

100 DU

35 Snatch 115#

15 MU

- 1:51

- 10:02

- 6 MU

Monday, March 19, 2018

HEAVY MET COND + 18.4

3 Rds

400m

15 Thruster 135#

13:42

18.4 Reattempt

- 8:58

- 57 Reps

Saturday, March 17, 2018

WORLD DOWN SYNDROME AWARENESS DAY

Friday, March 16, 2018

CROSSFIT OPENS 18.4

CrossFit Opens 18.4

21, 15, 9

DeadLift 225#

HSPU

21, 15, 9

DeadLift 315#

50ft HS Walk

9 Mins Cap

- 52 Reps / 1:05

Wednesday, March 14, 2018

CLEAN & JERK + PARTNER WOD

Clean & Jerk

207# - 227# - 227# - 227# - 238#F

Partner WOD With Rach

15 Mins AMRAP

100 TTB

150 WallBall 10Kg

300 DU

- 6:15

- 12:16

- 77 DU

Tuesday, March 13, 2018

NATE

NATE

- 8 Rds + 2 MU

Monday, March 12, 2018

CROSSFIT OPENS 18.3

CrossFit Opens 18.3

2 Rds

100 DU

20 OHS 115#

100 DU

12 Ring MU

100 DU

20 DB Snatch 50#

100 DU

12 Bar MU

- 10:25

- 430 Reps (78 DU)

Saturday, March 10, 2018

CROSSFIT LEVEL 1 - SINGAPORE

With Danny + Joe

1000m Row

30 OHS 95#

30 Ring Dip (MU)

- 8:45

Thursday, March 8, 2018

PARTNER WOD

Partner WOD with ZiQi

12 Mins AMRAP

10 WallBall 12Kg

7 Burpee Box Jump Over 24"

- 9 Rds + 9 WallBall

Back Squat

305# - 325# - 347# F

Wednesday, March 7, 2018

SNATCH BALANCE + AMNADA

Snatch Balance

207# x 1

227# x 1

247# x 1

Amanda - 11:35

Tuesday, March 6, 2018

PARTNER WOD

Partner WOD With Rach

Teams Of 2

10 Mins AMRAP

7 DeadLift 225#

7 HSPU

10 Rds

10 Thruster 135#

35 DU

- 10 Rds + 7 DeadLift

- 17:48

Saturday, March 3, 2018

CROSSFIT OPENS 18.2

CrossFit Opens 18.2 @ CrossFit B Town Lebanon Beirut

12 Mins Running Clock

18.2 a

1,2, 3...10

DB Squats 50#

Burpee Over Bar

18.2 b

1RM Clean

- 10:25

- 225#

Thursday, March 1, 2018

FUNDAMENTALS

Partner WOD With Adele

Teams of 2

25 mins Running Clock

150 Cal Row

150 WallBall

- 71 Wallball 10Kg