Blog Posts

  • 072818

    1. Snatch, 6 sets work to 90% effort @55KG2. Snatch 8×1 @ 70% 1RM @45KG3. Back Squat 5×3 @ 70% 1RM @70KG4. [8 Pull Ups + 8 Dips] x 5R5. [24s Hollow + 24s Arch] x 3R

  • 072518

    Back Squat Triples work up to 80KG5 Rounds Of:5 Behind Neck Press @30KG5 Pull Ups

  • 070918

    Snatch 5×1 @70% @45KGClena and Jerk 5×1 @70% @60KGFront Squat 5×2 @70% @63KG3R [8 Pull Ups + 8 Dips]3R [24 sec Hollow Hold + 24 sec Arch Hold]

  • 070518

    Clean & Jerk 3×1 @ 90% @78KGClean & Jerk 8×1 @ 80% @70KGPush Press 5×3 @ 80-85% @60KGFront Squat 5×3 @ 80% @72KG5 Rounds Of:10 Ring Rows24 Sec Hollow Hold10 Push Ups24 Sec Back Extensions

  • 070218

    1. Hang Muscle Snatch 6×3 @ 35kg2. Snatch Balance 6×3 @ 40kg3. Hang Snatch 6×2 @ 45kg4. [8 Ring Rows + 8 Push Ups] x 5R5. [24s Hollow + 24s Arch] x 3R

  • 071018

    Max Out DayBodyweight61.9KG Snatch 61(F), 61, 63, 65(F)Clean & Jerk 81, 83(F), 83 Clean Pull 5×3 @80KG5R [8 Ring Rows + 8 Push Ups]

  • 070418

    Snatch 3×1 @ 58KGSnatch 6×2 @ 52KGBack Squat 5×3 @80% @80KG5R [8 Pull Ups + 8 Dips]5R [8 GHD Sit Ups + 8 Back Extensions]

  • 080718

    Snatch Balance work up to 40KG *Technique WorkHang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]5R [24 sec Hollow Hold + 24 sec Arch Hold]

  • WOD 121411

    “Death By Pull Ups”11m+11 Strength Menu:Deadlift 5-5-5-5-560-70-75-80-85

  • WOD 122211

    Three rounds for time of:Run 400m15 Kettlebell Snatches @ 24kg/16kg, Left & Right15 Ring Dips 22:28 (20KG) Deadlifts 5-5-5-5-5 (70-75-80-85-90)

  • WOD 122111

    21-15-9 reps for time of:Back Squats @ 50KGPull Ups 14:42 Strength Menu:All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

  • WOD 121511

    In 12 Minutes, Complete As Many Rounds As Possible Of:3 Power Cleans @ 40kg/25kg3 Push Jerks @ 40kg/25kg6 Burpees 9 Rounds

  • WOD 121211

    21-15-9 For Time:Thrusters@45KGDouble Unders x3 24:56@40KG

  • WOD 121311

    For Time Of:50 HSPURun 400m50 Ring DipsRun 400m50 Push UpsRun 400m 20:47

  • WOD 120911

    “Super Cindy” In 20 minutes, complete as many rounds as possible of:15 Pull Ups30 Push Ups45 Squats 4R+11

  • WOD 120811

    4 Rounds For Time Of:Run 400m40 Sumo Deadlifts @20KG 23:16@24KG

  • WOD 120711

    150 KB Push Jerks For Time:22:03@20KG

  • WOD 120611

    Eight rounds for reps of:20 seconds Double Unders10 seconds Rest20 seconds Burpees10 seconds Rest 204,52 (256) Deadlift 80 5 x 5

  • WOD 120511

    “Nate”In 20 minutes, complete as many rounds as possible of:2 Muscle Ups4 Handstand Push Ups8 Kettlebell Swings @ 24KGs 7R+ 3 KB Swings

  • WOD 120311

    Team of two, For Time 150 Front Squats@35KG 150 Pull Ups 150 Push Ups 800M Run Dennis+Sean 34:25

  • WOD 120211

    5 Rounds For Time 3 Presses@35KG 5 Push Press 7 Push Jerks 17:10

  • WOD 120111

    150 KB Swings@20KG 150 Burpees 34:19

  • WOD 113011

    Isabel – 30 Snatches@30KG 7:38 Weighted Pull Ups 3-3-3-3-3 8-12-12-13.25-14.5

  • WOD 112911

    15 Min AMRAP 7 Back Squats@45KG 7 HSPU 15 Double Unders 6R+3

  • WOD 112511

    7 Rounds For Time12 Pull Ups12 Burpees16:33 Back Squats 5-5-552.5-52.5-55

  • WOD 112811

    7 Rounds For Time 3 Clean & Jerks@45KG 9 Pull Ups 9 Dips 22:46

  • WOD 112411

    Death By Box Jumps 24″ 1st Min 2 Jumps, 2nd Min 4 Jumps etc.. 9Min+19

  • WOD 112311

    50 HSPU 50 Double Unders 50 Ring Dips 50 Double Unders 50 Push Ups 50 Double Unders 28:05 Power Clean 3-3-3-3-3 40-45-45-50-50

  • WOD 112211

    400M Walking Lunges 14:37 Push Jerk 3-3-3-3-3 30-35-40-45-50

  • WOD 112111

    Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats 31:55

  • WOD 112011

    10KM Run@Penang Marathon 59Min

  • WOD 111711

    8Min AMRAP3 Deadlifts@70KG5 Box Jumps 30″ 8R Rest 2 Min 2Min AMRAP Pull Ups33

  • WOD 103111

    For Time: 15 HSPU 30KBs 16kg 60 burpees 30KBS 15 HSPU 14:37 Deadlift 5-5-5-5-5 50-70-80-80-80

  • WOD 102?11

    Cant Remember the exact date and its killin me!!!!!!! WOD @Crossfit InvictusFind 3RM Deadlift…185lbs Max Row in 3Minutes

  • WOD 102111

    WOD @Crossfit Anaheim West For Time:70 Burpees60 Sit-up (abmat)50 Air Squats40 Push-ups30 Pull-ups20 Handstand Push-ups Cant remember score. But finished last

  • WOD 102011

    WOD @Crossfit Anaheim West Press 3-3-3 12 mins AMRAP :250 m Row 20 Push Presses @75lbs cant remember score 🙁

  • WOD 100411

    4 Rounds For Time Of:Run 400M50 Squats 13:53