WOD 123007 "End of the Year"

For time of:
25 Pull-Ups
15 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
20 Pull-Ups
20 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
15 Pull-Ups
25 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips

Done by:

• Jin Han, Swings@20kg, Pike Push-Ups subbed for HSPU (16:02)
• Nigel (22:35)
• Jonathan (12:47)
• Soon (13:51)
  

Nigel and Jin Han doing the WOD

WOD 122707

For time of:
10-9-8-7-6-5-4-3-2-1
Bench Press Bodyweight
KB Swings 24kg

Done by:

• Nigel, BW 165lbs (26:58)
• Jonathan, BW 150lbs (18:20)
• Jin Han, BW 155lbs (24:07)
  

Happy Birthday Soon!

Soon's Birthday WOD 122607

For time of:
26 Weighted Pull-Ups @ 45lbs
12 Deadlifts @ 225lbs
77 Thrusters @ 45lbs

Done by:

• Jonathan (14:22)
• Jin Han, Pull-Ups@35lbs, DL@185lbs (14:47)
• Nigel (20:14)
• Soon (10:16)
  

MERRY CHRISTMAS!

Enjoy your rest day everyone.

WOD 124207

Weighted Pull-Ups
1-1-1-1-1-1-1

Done by:

• Soon (32, 40, 40, 40, 40, 40, 40)
• Jonathan (32, 40, 44, 44, 44, 44, 44)
• Jin Han (16, 20, 24, 28, 28, 24, 26)
• Nigel (16, 24, 28, 32, 32, 32, 32)

All weights in KGs.

WOD 122307 "Tabata - The SDHP Killer"

TABATA of:
KB CrossFit Swings
Push-ups
SMDL to a HighPull (SDHP)
Sit-ups

Reps = Points
Score is based on the lowest point of each exercise

TABATA = Do 20 sec of the exercise eight rounds with 10 sec rest in between. Record your total reps for each. Rest 1 minute before starting the next exercise. Finally, total the lowest score for each exercise.

Done by:

• Jonathan Wong (KB for swings & SDHP @ 24kg)
• Swings (11, 11, 11, 10, 10, 10, 8, 8)
• Push-ups (12, 12, 12, 12, 12, 12, 12, 12)
• SDHP (10, 10, 10, 10, 10, 10, 10, 10)
• Sit-ups (14, 12, 12, 10, 10, 10, 10, 10)
• TOTAL SCORE = 40
• Jin Han (KB for swings & SDHP @ 16kg)
• Swings (12, 11, 11, 11, 10, 11, 10, 10)
• Push-ups (13, 13, 13, 13, 13, 11, 11, 11)
• SDHP (12, 12, 12, 11, 11, 10, 10, 10)
• Sit-ups (10, 10, 10, 10, 8, 8, 8, 8)
• TOTAL SCORE = 39
• Soon (KB for swings & SDHP @ 24kg)
• Swings (10, 10, 10, 10, 9, 7, 7, 7)
• Push-ups (10, 10, 10, 10, 10, 10, 10, 10)
• SDHP (11, 11, 11, 11, 11, 11, 11, 11)
• Sit-ups (12, 12, 12, 12, 12, 12, 12, 12)
• TOTAL SCORE = 40

Below: jelly zombie after the workout

WOD 122007

3 rounds for time of:
15 Hang Power Cleans@95lbs
15 L-Sit Pull-Ups
15 Split Jerks@95lbs
Run 1000m

Done by:

• Jonathan (34:02)
• Dinesh, Cleans & Split Jerks@35lbs, Asst. Pull-Ups subbed for L-Sits (44:50)
• Jin Han, Cleans & Split Jerks@85lbs for Round 1, 65lbs for Round 2 & 3, dropped weight because of neck whiplash (40:04)
  
• Pey, Cleans & Split Jerks@40lbs, Asst. Pull-Ups subbed for L-Sits (42:09)

Well done team! This WOD is definitely one to remember...

Keret WOD (MTB)

3 hour MTB @ 75% HRR then,
Voodoo weighted pullups 10 reps

WOD 121907

21-15-9 of:
KB Crossfit Swings 24kg
Ring Push-Ups
Burpees

Done by:

• Jin Han, Swings@16kg (9:29)
• Jonathan (5:52)
• Juliana, Swings@12kg, Ring Push-Ups on knees (4:39)
  

WOD 121807 "core & endurance"

workout #1:
3 rounds for time of:
15 bb thrusters
2m bear walk
3 turkish getup L & R

workout #2:
10,9,8,7,6,5,4,3,2,1 of:
kb swings
box jump @ 24"
knee ring pushups
ring rows

Done by:

• John (workout #1) (12:15) - thursters @ 50#, bear walk @ 2 x 24kg KB, getup @ 16kg KB
• Juliana Gan (workout #2) (7:03) - swings @ 12kg KB
• Pey (workout #2) (11:28) - swings @ 20kg KB
  

WOD 121607

3 rounds for time of:
15 Overhead Squats 95lbs
15 Strict Pull-Ups
15 Ring Dips
Run 400m

Done by:

• Jonathan (17:41)
• Jin Han, OHS@65lbs (26:01)
• Soon (20:48)
• Ben, OHS@45lbs (20:40)
  

WOD 121407 Angie

"workout #1"
For time of:
100 jumping pullups
100 knee pushups
100 situps
100 squats

"Angie"
For time of
100 pullups
100 pushups
100 situps
100 squats

Done by:

• Juliana - workout #1 (11:14)
• Shen Kaibin - Angie (23:20)
• SoonKT - Angie (16:36)
• Pey - workout #1 (22:08)

Juliana doing situps & Kaibin doing pushups

Juliana doing pushups and Kaibin doing pullups

Kaibin squating

WOD 121307

3 rounds for time of:
5 Weighted Ring Dips @ 12kg
5 Double KB Push Jerks @ 24kg
20 Alternating Single Leg Squats
2 Turkish Get Ups @ 20kg (1 per side)

Done by:

• Soon (7:26)
• Jonathan (5:33)

Post workout:
1RM Weighted Ring Dips

• Jonathan (20kg, 32kg, 40kg, 44kg, 48kg)
• Soon (24kg, 32kg, 40kg, 44kg)
  

WOD 121107

2 rounds for time of:
20 KB CrossFit Swings 24kg
5 KB Snatches/arm 24kg
5 KB Clean & Press/arm 24kg
20 Single Leg Squats/alternate legs
5 KB High Pulls 24kg
5 KB Suitcase Deadlifts 32kg
20 Sumo Deadlift High Pulls 24kg
5 Power Clean 95lbs
5 Push Jerk 95lbs

Done by:

• Jonathan (19:52)
• Jin Han, 16kg for KB exercises, 24kg KB for Suitcase Deadlifts, 85lbs for Cleans & Push Jerks (21:37)
• Pey, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts & SDHP, 45lbs for Cleans & Push Jerks (13:51)
• Dinesh, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts, 12kg for SDHP, 45lbs for Cleans & Push Jerks (17:26)

CrossFit "Fran +5"
21-15-9
100lb Thrusters
Pull-Ups

Done by:

• Soon (7:53)
  

CrossFit "Dianne" - Scaled version 121007

21-15-9 of:
Deadlift 135lbs
Handstand Push-Ups

Done by:

• Jonathan (4:52)
• Jin Han, Pike Push-ups subbed for HSPUs (4:41)
• Suraj, Pike Push-ups subbed for HSPUs (10:21)
• Nigel (10:12)

Compare to 071807

WODs 120607

Workout #1
In 20 mins do as many rounds as possible of:
25 Rope Skips
10 Pull-Ups

Done by:-

• Jonathan (22 rounds)
• Soon (22 rounds)
• Jin Han (15 rounds)
  

Workout #2
5 rounds for time of:
15 KB Swing @ 16kg
15 Sumo Deadlift high pull @ 12kg
15 Ring Push-Ups on Knees


Done by:

• Ping (13:46)
  

WOD 120507

10 rounds for time of:
Clean, Press, Push Press, Jerk 135lbs

Done by:

• Jin Han, Rounds 1-3@95lbs, 4-10@80lbs (12:28)
  
• Jonathan (13:54)
• Nigel, Round 1@115lbs, 2-3@95lbs, 4-10@100lbs (12:50)
  

WOD 120407 "5 stations for fun!"

recommended for 5 people or less
do 30 secs @ any of the 5 stations with 10 sec rest in between
then, repeat 5 rounds with 1 minute rest in between

workout:
KB swings
box jump @ 25"
pushups
squats
farmers walk @ 2 x KB

Done by:

• Juliana (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Nigel (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Pey (KB swings @ 16kg) (farmer's walk @ 12kg KB each)
• Soon (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• John (KB swings @ 20kg) (farmer's walk @ 24kg KB each)

WOD 120307

12-9-6 of:
Deadlift 225lbs
20kg Weighted Pull-Ups
Ring Dips
24" Box Jumps

Done by:

• Jonathan (14:59)
• Jin Han, DL@152lbs, Pull-ups@16kg (18:00)
• Pey, DL@70lbs, Asst. Pull-Ups, Ring Push-ups subbed for WPUs & Dips (8:10)
• Nigel, DL@180lbs (17:41)
  

Crossfit "Fran"

21-15-9 of:
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (5:50)
• Jin Han, Thrusters@75lbs (7:16)

Compare to 100307