Front Squats + Pushups

5rds
5 Front Squats 60kg
25 Pushups
=> 9:33

SNATCH + WOD

Snatch 40kg x 1 x 5

5rds
5 POwer CLean 60kg
10 Toes To Bar
=> 8:33

STRENGTH + WOD

10 sets
10 Bench Press 60kg
5 Strict Pull Up

5sets
10 H/S Chest Press 100kg
10 H/S Row 120kg
Triceps Ext
Bicep Curls

4rds
400m Row
200 DU
=> 15:33

Partner WOD

50 Overhead Swings
50 Burpees
50 V-Ups
50 Box Jumps
100 Double Unders
=> 15:01

Row+WB+DU

4rds
400m Row
11 Wallball 10kg
=> 8:23

200 DU => 2:34

SDHP

4rds
5 SDHP 60kg
5 Back CLap Pushups
=> 6:33

Clean & Jerk
50kg x 2 x 5

HSPU+OHS+DU

4rds
10 HSPU
20 Overhead Swing 24kg
40 DU
=> 9:07

"DT"

5rds
12 Deadlift 50kg
9 Hang POwer CLeans 50kg
6 Push Jerk 50kg
=> 12:33

RANDY

RXD Randy
75 Snatch 75lbs
=> 9:03

ANGIE

RXD Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
=> 22:23

GRACE

30 CLean & JErk 50kg
=> 5:03

NUTTS

10 HSPU
15 Deadlift 100kg
25 Box Jumps 30"
50 Pull Ups
100 Wallball, 8kg @ 10ft
200 Double Unders
Run 400m with 35lb Sandbag
=> 32:31

Clean+HSPU+BJ

21-15-9
MB Clean 10kg
HSPU
Box Jump 24"
=> 8:32

Rest Day

DL+HSPU+DU

4rds
5 Deadlift 110kg
5 HSPU
50 DU
=>8:33

Deadlift 150kg
1-1-1-1-1

Snatch

21 Snatch 40kg => 7:33

Legpress 253kg x 11 reps

KB+Row+DU

21-15-9
24kg KB OHS
250m ROw
100DU
=>7:13

Jerk + Squats

5rds
5 Back Jerk 60kg
20 Squats
=> 7:03

Row + J.Wallball

4rds
400m Row
10 Jumping Wallballs
=>10:41

Annie

50-40-30-20-10
DOUBLE UNDERS
Absmat Situp
=>6:15

OHS + TTB

21-15-9
40kg Overhead Squats
Toes To Bar
=> 11:00

DL + Clap Pushups

5rds
5 Deadlift 100kg
5 (Behind the back) Clap Pushups
=> 5:52

BOX WOD @ FP

4rds
7 Power Clean 60kg
21 DUs
=> 5:26

100 DU = 1:02

Snatch and DU

Practice Snatch
20kg

100 DU = 1:14

100 DU = 1:30

Snatch

10 reps non stop - 20kg

20kg KB

5rds
10 Snatch L
10 Snatch R
10 Burpees
=> 8:53

Strength + WOD

5rds
10 Bench Press 60kg
5 Strict Pull ups

10rds
5 Strict Dips

21-15-9 Wallball 10kg
63-45-27 DU
=> 5:42

Fran

21-15-9
Thrusters 40kg
Pull Ups
=> 8:49

Pull Ups + Snatch

3rds
15 Pull Ups
10 Snatch 20kg
=> 9:21

DU + Clap Pushups

2mins DU = 109
25 Clap Pushups = 1:23

2mins DU = 70
25 Clap Pushups = 3:05

2mins DU = 99
25 Clap Pushups = 2:00

Davidoff Challenge

FF Davidoff CHallenge

20 CLean and PRess 20kg DB
168 reps = 27:20

WOD @ FF Melbourne

Clean 50kg x 5 x 3
Pull Ups 10 x 5

Partner WOD with Hayati
50 SDHP 35kg each
AMRAP Burpees
(Every 10 SDHP Partner A does, Partner B does AMRAP Burpees. Then swop.)
=> 11:59, 127 Burpees total

Row + PP

5rds
500m ROW
50kg Push Press
=> 12:23

DL + Pull Up

5rds
5 Deadlift 100kg
10 Pull Ups
=> 7:38

5rds
21 Pushups
15 KB Swings 24kg
In between DU 50-40-30-20-10
=> 6:57

Muay Thai

1hr Muay Thai with Danny

Swings, Wallballs, Row

5-10-15-20 KB Swings 24kg
20-15-10-5 Wallball 9kg
250m Row in between sets
=> 7:57

(Rested knee in between rower. Knee not 100% for few days.)

Rest Day

BOX WOD @ FP

6-5-4-3-2-1 Clean & Jerk 50kg
1 round of Cindy in between set
(5 Pullups, 10 Pushups, 15 Squats)

=> 9:46

KB 16kg

15 sets
10 L Push Press
10 R Push Press
=> 36:23

Myofascia Course L1 & L2

30-31 Oct 2010

SDHP + Slap PU

4rds
3 SDHP 70kg
9 Slapping Pushups
=> 5:35

HSPU + DU

10 rds
5 HSPU
50 DU
=> 12:53

Kettlebell

On 20kg KB

10rds
10 L Snatch
10 R Snatch
10 Box Jump 30"

24:43

BOX WOD @ FP

5rds
7 Pull Ups
14 KB 1.5 Pood
21DU

7:18

Helen

Helen RXD

3rds
400m Run
21 KB 24kg
12 Pull Ups
=> 12:22

Kettlebell

on 16kg KB
10rds
10 SNatch L
10 SNatch R
=> 15:43

Pull Up + Burpees

100 Pull Ups
On the minute, 5 burpees
=> 9:53 (45 Burpees)

Box Wod 21-10 @ FP

10-8-6-4-2 Thrusters 50kg
10, 20, 30, 40, 50 Double unders
Time=> 10:03


Then
100 DU => 5:33

*Don't worry Hayati. You will get your DU! Haha!*

Rest Day

Clean + Burpees

5rds
5 Power Clean 50kg
10 Burpees
=> 09:33

KB 16kg

10 rounds
10 Snatch L
10 Snatch R
=> 11:23

DL + DU

5rds
10 Deadlift 90kg
50 DU
=> 9:56

TRX + DU

10rds
15 TRX Atomic Push Ups
30 DU
=> 10:11

Pushups+Squats+DU

5rds
5 Slapping Pushups
20 Squats
30 DU
=> 6:23

SDHP+TTB

4rds
5 SDHP 60kg
10 TTB
=>6:18

Rest/No Time

Rest/No Time

5rds
10 OH Swings 24kg
10 HSPU
30 DU
=> 9:28

Rest Day

Rest Day

Thruster + Burpees

4 rds
5Thrusters 60kg
5 Burpees
=> 9:28

Front Squat + DU

7mins AMRAP
7 Front Squat 60kg
30 DU
=>3 set + 3 F.SQ

KB + DU

On 16kg KB
4rds
25 DBL Jerk
20 DU
=> 17:23

Thrusters + Pull Ups

4rds
10 Thrusters 40kg
10 Pull Ups
=> 7:55

Pushups+Crunches+DU

4rds
10 Slapping Pushups
20 Absmat Crunches
20 DU
=> 8:23

Kettlebell + DU

12kg KB
4rds
20 Double Jerk
20 Dips
20 DU
=> 9:45

Kettlebell

On 20kg KB
100 Jerk
100 Snatch
=>15:28

Pull Up + Deadlift

4 rds
10Pull ups
20 DL 60kg
=> 9:28

PP + Squats

4rds
10 Push Press 50kg
20 Squats
8:28

Pushup + BJ

6mins AMRAP
10 Pushups
10 Box Jump 24"
=> 17sets

KB 20kg

100 Jerk
100 Snatch
15:28

Rest Day

KB 20kg Clean

On 20kg KB

250 Clean

=> 8:22

Then,

50 Snatch

DL + HSPU

12mins AMRAP
3 Deadlift 90kg
3 HSPU
=> 19 sets

SDHP + PJ

20-15-10-5
Sumo Deadlift High Pull 40kg
Push Jerk 40kg
=> 9:35

WallBall + Pushups

4rds
10 Wallball 12ft (10kg MB)
10 Slapping Pushups
=> 6:23

Patrick's 300 KB WOD

On 20kg KB
50 Swings
50 Single Arm Swings
50 Push Press
50 Snatch
50 Goblet Push Ups
50 Burpees
=> 18:23

Kettlebell WOD

4rds
10 OHSwings 24kg
20 Abs Mat Crunch
10 Snatch 24kg
20 Tuck Jumps
=> 8:23

Rest Day

Cindy

12 mins AMRAP Cindy
=> 11 sets + 5 Pull Ups + 10 Pushups

SDHP + HSPU + Run

10, 9, 8 ..... 1
SDHP 50kg
HSPU
200m Run
=> 18:23

Rest Day

Hayati is the best secretary I ever had and I will pay for her Crossfit Weightlifting Course, flight and hotel whenever she wants to go.

Double KB Jerk

60 reps 12kg Double KB Push Jerk
6secs/rep

Karen

Karen (9kg)
=> 11:38

MB Clean + Burpees

5rds
10 MB Clean 10kg
10 Burpees
6:23

KB + Box Jumps

4rds
10 OHSwings 24kg
20 Long CYcle 20kg
21 Box Jump 18"
=> 12:35

Christine

3rds
500m Row
12 Deadlift 72.5kg
21 Box Jump 24"
15:48

Double Day

4rds
10 OHSquats 40kg
10 Pull Ups
9:15

Then,

100 Burpees
6:26

20kg Kettlebell

5rds
10 OHSwings
20 Push Press
20 Snatch
10 KB Jump Squats
11:34

WallBall + Crunch + Skip

5rds
10 WallBall 10kg @ 18ft
200 Absmat Crunches
100 running skips
8:15

SDHP + PushUps

5 reps SDHP 60kg
In between sets
50-40-30-20-10 Pushups
11:37

Kettlebell

Double kB 12kg

150 Push Press
On the minute, 50 skips
=>14:48 (700 skips)

Run & TRX

5km Run @ Sentosa
30mins TRX session

Push Ups Frenzy

50-40-30-20 and 10 reps on Tuck Jumps and,
in between sets;
10 plyo push ups(feet off floor)
10 HSPU
=>10:18

Fran

21-15-9
Thruster 40kg
Pull Ups
=> 8:45

Aftermath of Muscle Ups!

MU + Squat Clean

10 mins AMRAP
6 Kneeling Muscle Ups
5 Squat Clean 50kg

=> 5 rounds

Thruster + Pushups

8 rds
8 thrusters 40kg
8 slapping push ups(feet off)
=> 9:17

Crossfit Central 300 Challenge

25 Pull Ups
50 Deadlift 135lbs
50 Pushups
50 Box Jump 24"
50 Floor Wipers 135lb
50 C&P KB
25 Pull Up
=> 18:52

Rest Day

5-5-5-5-5

5 rounds
5 HSPU
5 Snatch 24kg L
5 Snatch 24kg R
5 Burpees
5 Box Jumps 40"
=> 13:15

Annie

50-40-30-20-10
DU (Sub with Tuck Jumps)
Sit Ups (Abs Mat Crunch)
=> 8:32

Deadlift + TTB

21-15-9
Deadlift 90kg
Toes to Bar
=> 11:10

OH Lunges + Burpees

5 rds
10 steps lunges 20kg OH L
10 steps lunges 20kg OH R
21 Burpees
14:42

Thruster + KB + Pull Ups

5 Rounds
3 Thrusters 50kg
6 KB Swings 1.5Pood
9 Pull Ups
7:14

Kettlebell

on 24kg KB

4rounds
20 CLeans
10 Abs Mat sit up
10 Goblet SQuats
11:25

Deadlift + HSPU

21-15-9
Deadlift 80kg
HSPU

6:45

Double KB 12kg

5Rounds
10 Long Cycle
10 KB Pushups
10 Burpees

12:15

Long Cycle + Box Jump

5 rounds
16 Long CYcle on 20kg KB
10 Box Jumps 35"
12:15

Rest Day

~Moody~

Pull Ups + Squats

10,9,8........1 PULL UPS
20 Squats in between

7:46

Double KB

150 Double KB Push Press (12kgx2)
14:22

Row + Burpees

4rds
500m Row
20 Burpees
14:58

Snatch+Pushups

12 mins AMRAP
6 KB Snatch 24kg
6 push Ups
-8 rds

Then,
150KB Swings 24kg
5:39

Rest Day

Thrusters + Pull Ups

4rds
10 thrusters 40kg
10 pull Ups
7:14

Rest Day

KB Cleans

200 1.5pood Clean
18:00

Pushpress + Squats

on the minute
10 squats
to complete 150 pushpress 40kg

11:55 (110 air squats)

KB + Skipping

on 20kg KB
2mins Swings
1min L swing
1min R swing
1min Alt Hand Swing
1min L Clean
1min R Clean
2mins L Push Press
2mins R Push Press
2mins L Snatch
2mins R Snatch
1min L OHS
1min R OHS
IN between exercises, 100 skips

Hong Kong

21st July - 25th July
HONGKONG

25th July WOD @ HK FITNESS FIRST
4rds
10 DL 80kg
10 Burpees
6:48

Power Clean + Burpees

4rds
8 Power Clean 40kg
10 Burpees

6:57

1hr Muay Thai

Rest Day

Rest Day

Wallball + HSPU + Dips

4rds
8 WallBall 10kg
8 HSPU
16 Dips

5:37

Deadlift + Pushups

4rds
8 Deadlift 100kg
16 PushUps
6:14

50 PullUps for time - 4:13

Box Wod 13/07

24kg KB Swings 10,9,8....1
Between sets sprint 50m.

5:46

Kettlebell Meltdown

Mark Erikson 300 Workout on 24kg KB

25 V-Ups
50 SNatches
25 PushUps
50 Swings
50 Burpees
50 Clean & Press
50 Mt. Climbers

14:23

IKF Level 1 Cert

10,11,12 July

OH Squat + Pull Ups

5rds
10 OHS 30kg
10 Pull Ups

7:39

Operation Shape-Up

3km run in 20mins
1km bike sprint
12 Pull Ups
50 Push Ups
70 Crunches
Sit&Reach

KB + Burpees

on 20kg KB

12mins AMRAP
10 Long Cycle
5 Burpees

10 Sets

Kettlebell WOD 8,12,16,20,24kg

7 Clean (R) and 7 Cleans (L) continuously on
8kg, 12kg, 16kg, 20kg, 24kg, 20kg, 16kg, 12kg, 8kg
4:43

5 Snatch (R) and 5 Snatch (L) continuously on
8kg, 12kg, 16kg, 20kg, 24kg, 20kg, 16kg, 12kg, 8kg
6:23

Rest Day

WallBall + Absmat Crunch + Burpees

4rds
10 Wall ball 10kg
20 AbsMat Crunch
10 Burpees

7:58

SDHP + Pullups

4rds
5 SDHP 60kg
10Pull Ups

7:17

Kettlebell WOD

16kg KB
50 OH Swings
50 Snatch into Lunges
50 Slapping Push Ups

14:12

Ring Dips + Pull Ups

On the minute;
5 Ring Dips and complete
150 Pullups

16:59

Push Press + Rowing

4rds
400m row
10 Push Press 20kgDBx2

13:16

KB Snatch + Burpees

60 Snatch 8kg, 30 Burpees
40 Snatch 12kg, 20 Burpees
20 Snatch 16kg, 10 Burpees

13:23

KickBoxing

45mins Kickboxing

Rest Day

HSPU + Tuck Jumps

3rds
10 HSPU
50 Tuck Jumps

4:46

16kg Kettlebell WOD

3rds
20 Swings
20 Cleans
20 Push Press
20 Snatch
100 Skipping

13:49

Power Clean + Burpees

5rds
5 Power Clean 55kg
10 Burpees

12:19

FRAN

21-15-9
Thrusters 40kg
Pull Up

10:49

21-15-9
DL 80kg
HSPU

6:38

*Working towards a RXD Diane*

4rds
20 Snatch KB 16kg
10 Box Jumps 35" (PR)

8:44

Double KB 12kg

5rds
20swings
10Cleans
10 Push Press
10 KB Pushups

9:46

5rds of
5 push press 50kg
10 ohs 15kg

9:15

Helen
3rds
400m run
21 kb swings 16kg
12 Pullups

11:44

5rds
5 Sandbag Cleans 75lbs
5 Sandbag Thrusters 75lbs
5 Around the World 30lbs

9:12

Front Squat 65kg
3-3-3-3

Then,

5rds
5 Pullups
10 Ring Dips
10 Overhead Squat 20kg

7:49

16KG KB
KB swing 50
KB clean 50
KB snatch 25
KB overhead squat 50

Time :- 14:23

150 burpees

12:12

12 mins amrap
5 Overhead swing 1 pood
5 Box jump 24"
5 Slap push ups

Total - 16 sets

REST DAY

5rds
5 SDHP 60kg
Squats 10-20-30-40-50

8:23

6rds
6 Bench Press 70kg
6 Pull Ups
6 Overhead squat 20kg

10:15

Kevin's WOD @ FOP

5rds
5 Deadlift 100kg
10 Burpees

9:57

REST DAY

BOX Wod @ FOP

7 rds
7 SDHP 40kg
14 Box Jumps 24"

9:57

Mark Erikson Kettlebell Meltdown 300 Workout
on 16kg KB

25 V Ups
50 Snatches
25 Pushups
50 Swings
50 Burpees
50 Clean & Press
50 Mt. Climbers

11:53

21-15-9
Power Clean 50kg
Pull Ups

9:36

Then,

One Hand Snatch 20kg
2-2-2-2

4rds of

400m Row L5
400m Run
20 Burpees

14:46

12mins AMRAP

5 Deadlift 259lbs
5 Pull Ups

6sets