Saturday, 27 December 2014

27th December 2014, Saturday

The box will be closed from 28th December to the 4th of January for the holidays

Innervate CrossFit Singapore

Team of 2

Deadlift hold 230#
75 Thursters 100#

Then

Front Rack Hold 140#
250 DU

Friday, 26 December 2014

Wednesday, 24 December 2014

24th December 2014, Wednesday

The box will be closed from 28th December to the 4th of January for the holidays


Singapore CrossFit Kids and Teens



Teams of 2
800m
150 DU
400m
75 Wall ball
200m
50 Burpees
100m

Tuesday, 23 December 2014

23rd December 2014, Tuesday

The box will be closed from 28th December till 4th January for the holidays

Innervate CrossFit Kids and Teens
Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 2 x 3

1,2,3,4,5 UnBroken MU
10,8,6,4,2 YnBroken Thruster 140#

*10 Burpee for each break to be done immediately after 10 mins Cutoff

Sunday, 21 December 2014

22nd December 2014, Monday

The Box will be closed from 28th December to 4th January for the holidays

Singapore CrossFit Kids and Teens

Clean & Jerk x 1 x 3
Back Squat x 2 x 3

21,18,15,12,9,6,3 Burpee
AES
20 DU

Friday, 19 December 2014

19th December 2014, Friday

Innervate CrossFit Singapore


Jerk 1-1-1

Front Squat 1-1-1

5 Rds
60 Secs
25 DU + AMRAP Burpee
Rest 60 Secs

Wednesday, 17 December 2014

Tuesday, 16 December 2014

16th December 2014, Tuesday

Innervate CrossFit Singapore


Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 2 x 3

7,6,5,4,3,2,1 HSPU
AES
7 Hang Power Clean 140# + 200m

Monday, 15 December 2014

Monday, 15th December 2014

Innervate CrossFit Singapore


Front Squat x 2 x 3

Snatch x 1 x 3


4 Rds

2 Mins AMRAP

5 Thruster 140#

5 Burpee

Rest 1 Min

Sunday, 14 December 2014

Friday, 12th December 2014

The Box will be closed this Saturday, 13th December 2014. Class will resume as per usual on Monday, 15th December 2014

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs