Friday, 27 February 2015

Wednesday, 25 February 2015

Tuesday, 24 February 2015

24th February 2015, Tuesday


Snatch + Hang Snatch 
75% x 1 x 4

Front Squat x 2 x 3

5 rds
90 sec 
4 MU + AMRAP DU
Rest 60 sec

Monday, 23 February 2015

Wednesday, 18 February 2015

18th February 2015, Wednesday

Innervate CrossFit Singapore CNY

Innervate CrossFit Wishes all a very Happy and Prosperous Chinese New Year!
Gong Xi Fat Cai!

Teams of 2
200m
50 HSPU
200m
50 Hang Power Cleans (140# / 100#)
200m
50 TTB

Tuesday, 17 February 2015

17th February 2015, Tuesday

Chinese New Year CrossFit Singapore

Clean + Hang Clean + Jerk 70% x 1 x 4
Back Squat x 2 x 3

2 Rds

3 Mins AMRAP
5 Thruster 140#+10 Pull Up
Rest 1 Min
3 Mins AMRAP
5 KBS 36Kg+10 DU
Rest 1 Min

Monday, 16 February 2015

16th February 2015, Monday

 http://photos-a.ak.instagram.com/hphotos-ak-xaf1/t51.2885-15/11005059_430033040482960_15020219_n.jpg

Front Squat x 2 x 3

Snatch x 1 x 3

2 Rounds (15 min cut)
25 Burpee
50 Wallball (10kg/6kg)
400m

Saturday, 14 February 2015

14th February 2015, Saturday






Teams Of 3


200m

300 DU

400m

150 Burpee

600m

150 WallBall 12Kg

400m

300 DU

200m


30mins Time Cap

Wednesday, 11 February 2015

11th February 2015, Wednesday

kids fitness creativity gym


Snatch + Hang Snatch 80% x 1 x 4
Front Squat x 2 x 3

1,2,3,4,5 MU
10,8,6,4,2 Backsquat (225#)
AES 200m

Monday, 9 February 2015

9th February 2015, Monday

Coaches of Innervate CrossFit Singapore

Back Squat x 2 x 3

Clean & Jerk x 1 x 3

3 Rounds

3 mins AMRAP

3 KBS (36/28kg)
6 Push Ups
9 Squats

Rest 1 min

Saturday, 7 February 2015

7th February 2015, Saturday



Teams of 3

800m

150 wall balls (10kg/6kg)

800m 

150 wall balls (10kg/6kg)

800m

Friday, 6 February 2015

6th February 2015, Friday


Snatch Balance 1-1-1
Front Squat 1-1-1

3 rds
3 min AMRAP
3 Deadlift (315#)
5 Burpees
15 DU
Rest 1 Min

Wednesday, 4 February 2015

4th February 2015, Wednesday

Singapore CrossFit Fitness


Snatch x 1 x 3
Front Squat x 2 x 3

3 Rounds
1 min MAX WallBalls (10kg/6kg)
1 min MAX Burpees
1 min MAX KBS (36kg/28kg)

Tuesday, 3 February 2015

3rd February 2015, Tuesday

CrossFit Singapore Fitness


Clean + Hang Clean + Jerk
75% x 1 x 4

Back Squat x 2 x 3

5 rds
5 HSPU
5 Front Squat 225#
200m

Monday, 2 February 2015