Blog Posts

  • 101725

    5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading →

  • 101625

    20 Back Squat 40kg Back Squat 3×8 @48KG 3R:8 Pull Ups10m Sled Pull @75KG 100 Pull Aparts @Yellow Band folded into 2

  • 101525

    30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM

  • 101425

    A. Warm up 9min EMOM10 Burpees8 Box Step Ups6 Jumping Lunges B. Prep 2R of:5 Wall Ball10 Sand Bag Lunges10 KB Deadlift @24KG5 Burpee Broad Jump C. Engine Check2 Min Burpee Broad Jump – 41m3min Rest2 Min Sandbag Lunges – … Continue reading →

  • 101325

    Bench Press 3×3 @65KGPull Ups 3×3 @16KG. Last set 2Romanian DL 3×3 87. Last set 2Press 3×3 @ 40KG (deload) 3R:6 Nordic Curl (bent from hips)6 Reverse Nordic Max Tibialis Curl 8.5KG – 16 reps

  • 101225

    Argus Athletics Fitness Challenge. Doubles with Jason 400m run (together)50 Burpee toss overs100 Squats. Holding 10KG plate1000m Row. Partner holding 10KG plate overhead100 Ring Rows. Partner holding elbow plank50 Deadlifts @40KG400m Run (together) *All shared except Run which is done … Continue reading →

  • 101025

    60 Min Zone 2 Day5min Ski5min Row5min Assault Bike15min Ski15min Row15min Assault Bike 137BPM

  • 100825

    2R8cal Row8 BW Reverse Lunges6 Inchworm Push Up6 Burpee Broad Jump 20m Sled Push 50kg20m Sled Push 100kg4x10m Fast Shuttle Run (accelerate) Strength:3R15m Sled Push @150KG12 DB Thruster @12.5KG3min Rest Partner WOD with Dee-Lyn1k Run1k Ski50m Sled Push 125KG40m Burpee … Continue reading →

  • 100525

    KLSCM – 42KM Marathon – 5:56.19 – 8:23/km | 125BPM

  • 100225

    Shake out run + walk – 29mins

  • 100125

    upper body. Forgot to key in

  • 092825

    Team workout7 Rounds of:a. Ski for metersb. Burpee + Wall ball ladder (1+1,2+2, etc)c. 40KG Barbell Hang to overhead + Push Ups Ladder (1+1,2+2, etc)d. 40KG Barbell Deadlift to Hang Power Clean Ladder (1+1,2+2, etc)e. Rest Round 1 – 60s … Continue reading →

  • 092725

    20″ Box Squat 3×3 @120KG Bench press 3×3 @64KG Pull Ups 3×3 @15KG Romanian DL 3×3 @87KG Nordic Curl 3×6 Tibialis Curl 3x 7.5KG @ 25,25,20

  • 092425

    45min Zone 2 Run | 132BPM | 6:30/km | 6.93KM | 173SPM

  • 092225

    50 min run (negative split every 5mins)181 spm | 8.97KM | 5:35/km | 181spm | 144BPM

  • 092125

    Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9

  • 092025

    Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG Zercher Squats 3×3 @64KG Romanian Deadlift 3×3 @ 85KG KB Halos 50 per side @12KG KB

  • 091925

    85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

  • 091725

    Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg

  • 091625

    Hyrox Sukaneka at Crossfit Pahlawan Tag team with Dee-Lyn And Jason Tan 4mins of Row (3 Machines) 60s Rest 4mins of 5m Lunges @10kg 60s Rest 4mins of Ski Erg (2 machines) 60s Rest 4mins of Wall bali 14 lbs … Continue reading →

  • 091325

    Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm

  • 091125

    Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m

  • 091025

    10min Warm up run1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM10min Cooldown run

  • 090925

    Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s

  • 090825

    30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

  • 090625

    60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

  • 090525

    Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m

  • 090425

    Press 3×3 @ 43kg Zercher Squat 3×3 @63KG Romanian Deadlift 3×3 @83KG 3R ofGood Morning 20Kg @ 20Push Press x 20Kg dbs @ 12, 11, 10

  • 090325

    30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

  • 090125

    Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike

  • 083125

    AM: 90m Run (Stopped after 51mins)6.92KM | 7:29/km | 117BPM | 170SPM PM: Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun) A. 250m Ski B. 250m RowC. 10× Medball Situps @ 3/4kg D. 15× KTB swing @ 24kgE. … Continue reading →

  • 083025

    3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest

  • 082825

    40 Min Run |125BPM | 7:34/km | 175SPM | 5.29KM

  • 082725

    Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m

  • 082625

    Zercher Squat 3×3 @62KG Romanian Deadlift 3×3 @82KG Bench Press 3×3 @64KG 3R:20 Banded Good MorningAMRAP DB Push Press 20KG @11,10,10

  • 082525

    5KM Zone 2 Run | 7:11/km | 179SPM | 121BPM

  • 082425

    90min outdoor run. Cut short to 62mins. Abs cramping 8:23km | 7:37/km | 176spm | 116BPM

  • 082325

    4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest

  • 082225

    50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

  • 082125

    Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

  • 082025

    50 min Run, -ve split every 10mins6:50, 6:25, 5:56, 5:36, 5:02/km 138BPM | 5:54/km | 180SPM | 8.47KM

  • 081925

    AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081825

    Indoor Bike 60mins |114BPM avg

  • 081625

    Bench Press 3×8 @45KGChin Up Grip Lat Pull Down 3×12 @110lbsSeated Press Machine 3×12 @5KG/sideSeal Row 3×8 @45KGShoulder Strength + Mobility using Clubbell

  • 081325

    2min Max Pull Ups – 25 100m Walking Lunges @20KG – 4:03 5min Burpee Plate Hop – 73

  • 081125

    30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser 12k Ski (60min time cap) A. 250m skiB. 8 Russian Swings @24kgC. 8 Push Press @10KG … Continue reading →

  • 080925

    Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

  • 080825

    20m Sled Push @100, 115, 125, 135KG 20m Sled Pull @100, 115, 125KG 16M EMOM60s Row – 13c60s Wall Ball – 1560s Box Jumps – 1560s Rest

  • 080725

    AM35min Run | 6:54/km | 125bpm | 174spm | 5.07km Got into zone 3 a little too often PM:30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM 30min Indoor bike | 117BPM