15/09/12

"STRENGTH"

3X50m Prowler Push @ 100kg

J.T. about 1min per round


"WOD"

3 Rounds FTO:

10 HSPU
20 Toes-to-Bar
30 Pistols
40 Ab-Mat Sit Ups
50 Double Unders

J.T. 32:36

14/09/12

"STRENGTH"

Back Squat 3X5

J.T. 130kg


"WOD"

3 Rounds for Time:
10 Hang Power Cleans @ 60kg
10 Chest to bar Pull ups
10 Hammer Strikes (10 L then 10R)

J.T. 12:42

13/09/12

"Snatch Technique and Practice Work"

Squat Snatches @ 60kg
*Focus on the bottom position. Need to focus on catching the bar.

Findings:
1) Speed under the bar must be faster
2) Lower hips for starting position to ensure bar is not bounced away from the body

12/09/12

"Strength"

Deadlift 3RM

J.T. 160kg

**I know I can lift alot better but I felt my back was out so I decided to stop

"WOD"

4 Rounds FTO:

50m Sled Sprint @ 100kg
25 Pull Ups
*Focus to maintain butterfly pull ups

J.T. 22 mins plus

11/09/12

"OutlawCF Strength 120911"

Back Squat 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75%

*rest 2 minutes between rounds

J.T. 2X8 @ 100kg

       2X5 @ 120kg

       1X5 @ 130kg

-then-

For Time Of:

5-4-3-2-1

Clean & Jerk @ 85kg

Muscle Ups

J.T. 19:38

09/09/12 (ReelFlex Launch @ Paradigm Mall Day 2)

"Flash Mob 4"

90 seconds of Burpees

J.T. 25 reps

"Demo WOD 4"

1 min Hammer Strikes
1 min Tyre Flips
1 min KB Clean & Jerks @ 24kg
----------------------------------------------

"WOD 4"

6000kg Ground to Overhead anyway

J.T. Clean & Jerk 100 reps @ 60kg
----------------------------------------------


"Flash Mob 5"

90 seconds of Burpees

J.T. 25 reps

"Demo WOD 5"

1 min Power Snatch @ 45kg
1 min Squat Clean Thrusters @ 45kg
1 min Back Squat @ 45kg

----------------------------------------------

"WOD 5"

Max Height Box Jump 1RM

J.T. 51"
-----------------------------------------------



"Flash Mob 6"

90 seconds of Burpees

J.T. 20 reps

"Demo WOD 6"

1 min Squat Clean Thrusters @ 45kg
1 min Power Snatch @ 45kg
1 min Back Squat @ 45kg

----------------------------------------


That's it, the weekend is over. My shoulders and trapz are fried and I hope everyone had a good time over the weekend and we hope to see all you new faces at the box =)

08/09/12 (ReelFlex Launch at Paradigm Mall)

Paradigm Mall Reebok Crossfit Launch....

"Flash Mob 1"

 90 seconds of Burpees

J.T. 35 reps

"Demo WOD"

1 min of Hammer Strikes
1 min of Box Jumps
1 min of Hammer Strikes
---------------------------------------------

"WOD 1 (Tag Team)"

5 mins AMRAP:

5 partner alternating Power Cleans @ 60kg

J.T. 7 Rounds, Sam Lee


"WOD 2"

Max Height Box Jump 1RM

J.T. 51"
---------------------------------------------


"Flash Mob 2"

 90 seconds of Burpees

J.T. 35 reps


"Demo WOD 2"

1 min of Hammer Strikes
1 min of Tyre Flips
1 min of KB Swings

---------------------------------------------

"WOD 3"

"Grace"

30 Clean & Jerks @ 60kg

J.T. 3:36
---------------------------------------------


"Flash Mob 3"

 90 seconds of Burpees

J.T. 30 reps


"Demo WOD 3"

1 min of Hammer Strikes
1 min of Tyre Flips
1 min of KB Swings

07/09/12

"STRENGTH"

Back Squat 3X5

J.T. 125kg

05/09/12

HOTEL ROOM WOD;

FTO 100 Reps of:

Single Arm KB Ground-To-Overhead
Single Arm KB Overhead Squat

J.T. 19:36

04/09/12

HOTEL ROOM WOD;


FTO 150 Hand Release Push ups:

J.T. 17 mins

03/09/12

Power Snatch 1RM;

J.T. 70kg

August WODs

I need to make a better effort to update my blog...

"310712"

"030812"

"160812"

"180812"

"210812"

"250812"

"260812"

"300812"