31st March 2015, Tuesday

Back Squat x 1 x 3

Clean + Hang Clean + Jerk 70% x 1 x 3

Teams Of 2 (15mins Cut)

400m

35 MU

400m 

50 thruster 140#

400m

30th March 2015, Monday

Teams of 2

10 rounds

7 TTB

14DU

AES 100m

28th March 2015, Saturday

Teams Of 2

6 Mins = 1 RM Thruster

Rest 1 Min

12 Mins AMRAP

10 KB Thruster 24Kg

20 DU

Then

8 x 200m

(12mins Cut)

27th March 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 3 x 3

Abs

26th March 2015, Thursday

Whoever governs Singapore must have that iron in him. Or give it up. This is not a game of cards. This is your life and mine. I’ve spent a whole lifetime building this and as long as I’m in charge, nobody is going to knock it down."

Innervate CrossFit mourns the passing of one of the greats in Singapore, Mr Lee Kuan Yew. He has brought the country to where it is today and without him, there won't be the box we have today. For that and many more reasons, we are greatly indebted to you Sir. You've taught us a great deal on how to build and protect our community.

Rest Day

25th March 2015, Wednesday

Teams of 3

7min

100 Back Squat (230/160)

Rest 1 min

10 min AMRAP 

5 HSPU

5 TTB

5 KB Thruster (24/16)

Rest 1 min

9 x 200m (12 min cut)

24th March 2015, Tuesday

Front Squat x 3 x 3

Snatch + Hang Snatch

80% x 1 x 4

12mins AMRAP

21 DU

15 WallBall 12Kg

9 Burpee 

23rd March 2015, Monday

Clean & Jerk x 1 x 3

Back Squat x 3 x 3

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

21st March 2015, Saturday

Teams Of 2

10 Rds (12mins Cut)

5 DeadLift 275#

10 Burpee

Then

18,15,12,9,6,3

WallBall 12Kg

AES 100m

(12mins Cut)

20th March 2015, Friday

Snatch Balance 1-1-1 

Front Squat 1-1-1

3 Rds

3 Mins AMRAP

7 KBS 36Kg

21 DU

Rest 1 min

19th March 2015, Thursday

REST DAY

18th March 2015, Wednesday

Back Squat x 3 x 3

Clean + Hang Clean + Jerk

75% x 1 x 4

4 rounds

400m

5 MU

7 Back Squat (205#)

17th March 2015, Tuesday

Teams of 3 (25 min Cap)

100 Burpees

150 KBS (36kg/28kg)

200 Wall Balls (10kg/6kg)

16th March 2015, Monday

 

Front Squat x 3 x 3

Snatch x 1 x 3

10 Mins AMRAP

2 HSPU

4 Pull Ups

12 Squats

14th March 2015, Saturday

Teams Of 2

800m

80 WallBall 12KG

400m

80 Burpee

200m

80KBS 32KG

30 mins cut

13th March 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 3 x 3

Abs

12th March 2015, Thursday

Rest Day

11th March 2015, Wednesday

Back Squat x 3 x 3

Clean & Jerk x 1 x 3

10 Mins Ladder

1 KBS 36Kg

1 WallBall 12Kg

2 KBS

2 WallBall……

10th March 2015, Tuesday

Snatch + Hang Snatch 70% x 1 x 4

Front Squat x 3 x 3

1,2,3,4,5,6,7

HSPU 

Front Squat 225# (Ground)

AES 100m

(15 mins cut)

9th March 2015, Monday

Teams of 2

12 mins AMRAP

2 Mu

4 KBS (32/24kg)

21 DU

Then

12 mins AMRAP

4 Burpees

8 TTB

21 DU

6th March 2015, Friday

Snatch Balane 1-1-1

Front Squat 1-1-1

Death By Bupees

4th March 2015, Wednesday

Teams of 3 (30 min cut)

400m

100 Burpees

400m

150 KBS (36kg / 28kg)

400m

200 WallBalls (12kg / 9kg)