WOD 112907 "Fight gone bad - Nov"

Modified version of Fight Gone Bad (click HERE for details) consists of five stations of exercises. Some of the exercises here were substituted and changed for convenience. You move from each station after a minute. A minute break is allowed after you have completed all 5 stations. Repeat for 5 rounds. One point is given for each rep in each station.

workout - 5 rounds of:
pullups
thrusters
ring pushups
sumo deadlift to a highpull
box jump

.... and here are the results JENG JENG JENG.....
Done by:

• Soon
• pullups (22, 15, 14, 12, 11 total of 74 points)
• barbell thrusters @ 45# (25, 17, 13, 12, 14 total of 91 points)
• ring pushups (21, 18, 16, 17, 12 total of 89 points)
• sumo deadlift to a highpull @ 20kg KB (26, 23, 14, 20, 20 total of 103 points)
• box jump (34, 28, 26, 27, 21 total of 134 points)
• Nigel
• pullups (14, 10, 6, 10, 12 total of 52 points)
• barbell thrusters @ 45# (28, 15, 12, 11, 15 total of 81 points)
• ring pushups (23, 16, 12, 14, 15 total of 90 points)
• sumo deadlift to a highpull @ 20kg KB (23, 16, 13, 17, 17 total of 86 points)
• box jump (25, 21, 13, 15, 21 total of 95 points)
• Pey
• pullups (23, 16, 13, 20, 15 total of 87 points)
• dumbbell thrusters @ 2 x 12# (27, 17, 16, 15, 12 total of 87 points)
• ring pushups on knee (19, 19, 16, 17, 18 total of 89 points)
• sumo deadlift to a highpull @ 12kg KB (30, 24, 21, 21, 34 total of 120 points)
• box jump (15, 14, 10, 10, 9 total of 58 points)
• John (3 rounds)
• pullups (15, 13, 10 total of 38 points)
• dumbbell thrusters @ 2 x 15# (28, 19, 14 total of 61 points)
• ring pushups (26, 18, 18 total of 62 points)
• sumo deadlift to a highpull @ 20kg KB (27, 21, 18 total of 66 points)
• box jump (15, 11, 8 total of 34 points)

WOD 112707 "Rings & KBs"

workout #1
dumbbell thrusters @ 2 x 15#
ring pushups
ring rows

workout #2
17m bear crawl @ 2 x 12kg KB
10 ring pullups
4 double KB getup @ 2 x 12kg KB

Done by:

• Pey - workout #1 (17:00) ring pushups on knee
• John - workout #2 (14:56) double KB getup sub with single KB turkish getup @ 16kg
• Nigel - workout #2 (10:28)
• Soon - workout #2 (9:14)
• Jan - "Almost Cindy"
  

Crossfit "J.T." and WOD 112807

"J.T"
21-15-9 of:
Ring Dips
Push Ups
Handstand Push Ups

Done by:

• Jonathan (14:09)
• Nigel (19:06)

WOD 112807
21-15-9 of:
85lb Hang Clean
Ring Push-Ups

Done by:

• Jin Han (11:22)
  

Crossfit "Power Elizabeth"

21-15-9 of:
Power Clean 135lbs
Ring Dips

Done by:

• Soon (12:19)
  
• Nigel (20:51)
  
• Jonathan (10:19)

WOD 112307 "Cindy"

Cindy
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Almost Cindy
5 jumping pullups
10 knee pushups
15 almost full squats

Done by:

• Pey (19 rounds) "Almost Cindy"
  
• Chee Ling (18 rounds) "Almost Cindy"
  
• Nigel (20 rounds) "Cindy"
• John (15 rounds) "Cindy"

Post your time!

Pey in blue, Soon Chee Ling in black doing "Almost Cindy"

Nigel in red shorts, John in long pants doing "Cindy"

Crossfit "Bad Day"

3 rounds for time of:
95lb Overhead Squats 15 reps
15 L-sit Pull-Ups
95lb Split Jerk 15 reps
15 Knees-to-Elbows
95lb Hang Clean 15 reps
15 Back Extensions with 10kg

Done by:

• Soon (48:20)
• Jonathan (34:17)
• Nigel - 65lb for all bar exercises, Strict Pull-Ups subbed for L-sit Pull-Ups (31:18)
  

WOD 112107 Play With Kettlebells

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
KB crossfit swings
KB snatch
KB push press
pushups

Done by:

• Nigel (21:33) @ 16kg
• Pey (16:21) @ 8kg
• Soon (18:01) @ 20kg
• John ??? @ 16 & then 12kg

WODs

WOD #1
100 Pull-Ups for time

Done by:

• Jonathan (6:47)
• Nigel (8:50)

WOD #2
3 rounds for time of:
15 KB Swings @ 16kg
15 Alternating Power Lunges
15 DB Thrusters @ 8lbs
15 Ju-jitsu Sit-Ups

Done by:

• Ping (11:59)
  

Last Minute 2

5 rounds for time of:
5 Clean & Jerk 135lbs
Run 400m

Done by:

• Jonathan (14:26)
• Nigel, C&J@115lbs (19:00)
• Suraj, C&J from 12 inch blocks@115lbs, 400m bike subbed for runs (19:38)

Compare to 052707

WOD 111507

workout #1
For time of:
30 bar muscle ups

workout #2
21, 15, 9 of:
bench press @ bodyweight
punch bag clean and press @ 60#
handstand pushups

workout #3
21, 15, 9 of:
bar power clean
ring pushups


Done by:

• Jonathan (workout #1) (28:15)
• SoonKT (workout #1) (14:01)
• SoonKT (workout #2) (26:58) (bench press @ 143#)
  
• Nigel (workout #3) (9:42) (barbell @115#)
• John (workout #3) (6:30) (barbell @ 70#)
  

WOD 111407

12-9-6 of:
KB Burpees (Renegade man-maker) @ 2 x 16kg
Weighted Pull-Ups @ 20kg

Done by:

• Jonathan (7:15)
• Soon (6:47)
• Nigel (13:00)
  

WOD 131107

workout #1
2 rounds for time of:
> 10 punching bag clean @ 60lbs
> 20 pullup
> L & R: KB turkish get-up, 2 snatches, reverse turkish down

workout #2
3 rounds for time of:
> 10 KB crossfit swings @ 12kg
> 15 stepping forward lunges @ 2 x 12kg KB
> 20 jumping pullup (resist down)


workout #1
- Nigel (6:43)
- John (9:06)
- Soon (4:12)
workout #2
- Pey (8:53)

(timing will be posted later)

Push More! WOD 111207

50Dips
Run 400m
50 Ring Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Done by:

• Jonathan (22:29)
• Nigel, Push-Ups subbed for Ring Push-Ups (30:02)
  

WODs

WOD 111107

21-15-9 reps of:
Deadlift 135lbs
L-Sit Pull-Ups
Crossfit KB Swings @ 24kg

Done by:

• Jonathan (11:44)
• Suraj, 80lb Asst. Pull-Ups subbed for L-sit Pull-Ups (32:01)

WOD 110807
Crossfit "Nancy"

5 rounds for time of:
15 Overhead Squat 95lbs
400m Run

Done by:

• Nigel, Overhead Squats @ 45lbs (16:57)
  

WODs

Crossfit "Helen"
3 rounds for time of:
Run 400m
21 Kb Swings @ 24kg
12 Pull-Ups

Done by:

• Jonathan (11:24)
• Nigel, Swings @ 20kg (13:39)

"Hipster"
21-15-9
Pull-Ups/Body Row
Jiu-Jitsu Sit Ups

Done by:

• Ping (5:38)
  

Lift More!

Deadlift 1-1-1-1-1-1-1 reps

Done by:

• Jonathan (BW 143lbs) - 262, 296, 306, 316, 332, 337, 342
• Nigel (BW 165lbs) - 176, 202, 222, 246, 266, 246, 256

All loads in lbs.

Triplets

Sunday 4th Nov 2007
3 rounds for time. 3 stations. 3 people in tag team format follow time of station #1

#1
5 x ball in hands from sit-up into squat & ball slam @ 3kg ball,
1 x L & R KB turkish get-up
5 x KB military push press
#2
skipping

#3
KB crossfit swings

Done by:
Jonathan - getup & press @ 24kg KBs, swings @ 16kg KB
Lynn - getup & press @ 12lbs dumbbell, swings @ 12kgKB
Soon - getup & press @ 24kg KBs, swings @ 16kg KB
Total time: 18:34
***********************************
Situp to a ball slam

Lynn doing Turkish Get-Up

Jonathan doing military press witn 2 24kg KB

KB swing the crossfit style

Skipping
**********AFTER THE WORKOUT**********
passing 12kg KBs

12kg KB juggling

Shooter pushups with legs balancing on ball. try that out!

Jump more!

1st Nov 2007
Workout type: Interval, Endurance
5 rounds of:

30 rope jumps
Sumo deadlift to highpull @ 24kg KB
Ball slam

Done with 3 people at each station following the timing of the person doing skipping then change.

Done by:
Jonathan
Nigel
Soon
(6:14)
Playing the fool. So much for a "RECOVERY DAY" ..... huh??