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
Tuesday 31 March 2015
Monday 30 March 2015
Saturday 28 March 2015
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)
Friday 27 March 2015
Thursday 26 March 2015
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
Wednesday 25 March 2015
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)
Tuesday 24 March 2015
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
Monday 23 March 2015
.jpg "Innervate crossFit Kids and Teens")
Saturday 21 March 2015
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)
Friday 20 March 2015
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
Thursday 19 March 2015
Wednesday 18 March 2015
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#)
Tuesday 17 March 2015
17th March 2015, Tuesday
Teams of 3 (25 min Cap)
100 Burpees
150 KBS (36kg/28kg)
200 Wall Balls (10kg/6kg)
Monday 16 March 2015
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
Saturday 14 March 2015
14th March 2015, Saturday
Teams Of 2
800m
80 WallBall 12KG
400m
80 Burpee
200m
80KBS 32KG
30 mins cut
Friday 13 March 2015
Thursday 12 March 2015
Wednesday 11 March 2015
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……
Tuesday 10 March 2015
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)
Monday 9 March 2015
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
Friday 6 March 2015
Wednesday 4 March 2015
4th March 2015, Wednesday
Teams of 3 (30 min cut)
400m
100 Burpees
400m
150 KBS (36kg / 28kg)
400m
200 WallBalls (12kg / 9kg)
Tuesday 3 March 2015
3rd March 2015, Tuesday
Clean + Hang Clean + Jerk 80% x 1 x 4
Back Squat x 3 x 3
3 Rds
400m
12 Pull Up
25 Wallball 12Kg
Monday 2 March 2015
Subscribe to:
Posts (Atom)