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

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#)