Merdeka!

Happy 50th Birthday Malaysia!

WOD 070829

Three rounds for time of:
5 Deadlifts @ 225lbs
10 Pull-Ups
15 Push-Ups
Run 400m

Done by:

• Jonathan (13:38)
  

Crossfit WOD

Five rounds for time of:
1 Snatch Squat + 10 Overhead Squats
1 Snatch Squat + 10 Overhead Squats
15 Pull-Ups

Snatch & OHS @ 65lbs

Done by:

• Jonathan (15:56)
  

Crossfit "Murph"

For time:
1.6 km run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with 1.6km run.

Done by:

• Jonathan (35:09)
• Soon (36:37)
  

The Shortest WOD

17th Aug 2007.

A round of:
1. 5 one-arm KB swings
2. 5 one-arm KB high pulls (arms bend, elbow high)
3. 5 one-arm KB snatch
4. 5 one-arm KB clean & press
5. 5 one-arm circular "assisted" cleans (assisted meaning assisted with the other hand to rack position)
6. 5 reverse lunges with racked KB

KB used = 24KG
Left & Right arm

Done by
Soon (4:08)

Sequence of exercises taken from Steve Maxwell. Click 'HERE' to watch the video

Lift More

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

Done by:

• Jonathan (BW - 142lbs.) Loads lifted in lbs. - 222, 252, 272, 282, 296, 306, 316

Crossfit "Fran"

Fran

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

Done by:

• Jonathan (6:19)
  

Push More! - Crossfit WOD 070801

For time of:
150 Bar Dips
Run 400m
50 Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Note: WOD on Crossfit.com states 50 Ring Dips. In the absence of rings, 1 Ring Dip=3 Bar Dips.

Done by:

• Jonathan (37:55)
  

Pull More! - Crossfit WOD 070731

For time of:
Run 800m
40 L Pull-ups
Run 800m
40 Strict Pull-Ups
Run 800m
40 Kipping Pull-Ups

Done by:

• Jonathan (31:47) Max: 93% MHR, Avg: 83%MHR, Calories Burned: 418 kcal
  

WOD after a cycling class

Friday August 8th, 2007

WOD: 3 rounds of

1. 10 KB (24kg) "crossfit" swings
2. 5 KB (24kg) clean & press - each arm
3. 5 KB (12kg) renegade rows - each arm
4. 10 pullups

Done by:

• Soon 8:09

(wanted to do 5 rounds but on the second round, I was already thinking... FORGED ABOUDIT!!!)

30

30 Bar Muscle-Ups for time.

Done by:

• Jonathan (12:07)