102812

Hey people.


Wrist still messed up.


Simple wod today,
Runs, ttdi park, around the lake and uphill.

Hill sprint, 5 rounds.

This is it guys.
Break for now.. Heal up and eat right, then i'll go hardcore again.

For now, simple wods and lots of rest.

102412

Yo whats up.

Pm wOd.
150m sprint
21sandbag squat
21 sit up
150m sprint
15 sb squat
15 sit up
150m sprint
9sb squat
9 sprint

Time, 8:19

Goig light today.
Tomorrow will be similar.

102312

Wrist hurt.

No push up or any lift for now.

PM WOD,
4 rounds of
400m sandbag carry/run
400m run

Good news is there is no struggle in the run.
Bad news, wrist hurt

102212

...

Fuking depressed.

Am,
Light push ups. 100 reps with breaks


Pm wod,
100 reps double unders, every minute 10 box jumps 20"
Reverse, and fell.. Sprained my wrist.

DNF

50 reps pull ups, on the minute 10 push up,
Reverse, 50push up, on the minute 5 pull ups.

Wrist hurt.

100 reps squat, on the minute 10 sit ups.
Reverse, 100 sit up, on the minute 5 squats

DNF.

102112

Yo

PM wod,
100 thrusters, every min 3 pull ups.

Time, 15min plus.

Wods getting shorter and shorter.
Rain.. Suck. Time.. Suck. Distractions.. Suck. Diet.. Suck.

Suck!

Next-
5-5-5-5-5
L pull ups
In between,
10 wide bar dips
10 bar dips
10 incline push up
10 push up tap
10 pylo push up

102012

Yo!

My boy MK came for a visit.
AM WOD,
40kg sandbag carry/run 500m

Then-
Cindy
20min AMRAP of
5 pull ups
10 push up
15 squat

13r+5+10

Improved by a round•

Then sandbag carry 400meter

101812

Hey yo!

AM WOD,
100 push up for time
On every minute, 5 squats
4:30
Then switch-
100 squats for time
On every minute 5 push ups
4:00

Good benchmark.

Pm wod,
50 db clean and jerk each hand
on every minute 3 burpees

30min cap.

Result should be 15 min. Reset the time. SHIT!

Then-
100 db goblet squat
On every minute 2 db snatch alternate hands

8:59.

Sucked! Its rest time mofo

101712

Am wod
Single dumbbell complex
5-4-3-2-1 of
Snatch
Squat
Thrusters
Push press

20kg.


PM WOD,
Single dumbbell complex
20kg for 6 reps each
Snatch
Clean and jerk
Lunge
Row
Db swing
Goblet squat

3 rounds.

101612

Yo.

Super light work today.

3 rounds of
3-6-9-6-3
Log press
Sb clean(1st round)/ L pull ups
Db swings 20kg

Partner with soung. Slow and steady.

Nothing much.
Tomorrow would be sprints. Probably.

101512

Yo what is up.

Pushmore wod today.

15 mins amrap of
10 db snatch 20kg alternate hands
10 push ups
30 double unders

5r+10+10+16

Double unders need work.
Hate it!

5min amrap
Turkish get ups 20kg

8reps

Then-
L sit pull ups
5-5-5-5-5

101412

Yo.

After the games i feel lazy.

But no!

PM WOD MOFo!
For time,
50double under
10 box jumps
40double under
20 box jumps
30double unders
30 box jumps
20 doublw undera
40 box jumps
10 douvle undwes
50 box jumps

Time 27:36

Finish with a
c5-5-5-5-5-5
L sit pull ups

20 bar dips
10 pushups
10 push up touch

101312

Hey peoples!

Today am is reebok malaysia crossfit fitness camp finals

Three wods for games,

Wod1
30 burpees to box jumps for time
1:23
2nd place by a sec

Wod2
0:30 shutter runs 10m
6r tied

Wod3
7min cap of 2 rounds of
2kg med ball throw for 30-40m
Kb farmers walk to ball

If ball didnt cross the benchmark, 15 squats at the ball hits.

After 2 rounds, ram amrap sit ups for remaining time.
99reps

2nd place, lost to 110 reps.

I'm overall winner!

101012

Hey all.

Simple tweaked wod,
Inspired by Joshie,

3 rounds of
21 db swing right hand 20kg
21 banded push up
21 db swing left hand 20kg
21 banded push up.

Time, 22min plus.

Wow, sore out man.

100812

Yo.

Today has a little futsal game.

I suck. Period.

Pm wod.
50pull ups
50 push ups
50 squats
50 situps.

Nice and easy

100712

Hey

Today easy park wod,
2km runs

100 push ups

5 rounds of stairs steps

5 rounds of hill sprints (50m)

15push ups
10 push ups
5 muscle ups

Done.

100612

Yo.

Fitness camp today,

5mins amrap of burpees
67reps

Got selected to finals next week, gotta win this.

Then-
Crazy run
1min stride
1min jog
For 10 mins.

PM wod,
5-5-5-3
Bodyweight back squat (90kg)

Drop to ground, gotta work more on squats

Then-
8 rounds of
1 press
3 push press
5 push jerk

3r-45kg
2r-50kg
2r-55kg
1r-60kg

Drive the hips, tighten the gluts

100412

Hey what is up!

Endurance wod,

3 rounds for time,
400m run,
20 pull ups
20 push up
20 burpees
20 squat

26:25
Burpees killer. Along with runs.

Then-
100 air squats


And done.

100312

Hey

Super cheat meal week.

Pm wod,
12min amrap
3 muscle up
6 log press
9 burpees

4R +3+6+2

Then-
2-4-6-8-10
Burpees over bar

Then-
2-4-6-8-10
Burpees pull ups

100212

Hey

Am wod,
4 rounds of
25 push up
25 squats


Pm wod, chipper
1.5km treadmill run
15 chest press @140plate
15 lat pulls @140 plate
15 db thrusters 15kg each hand
15 sit ups with 15kg dumbbell
15 burpees
15 sit ups with 15kg dumbbell
15 db thrusters
15 lat pulls
15 chest press
1.5km run

Time: 35:29
Chipper in the gym.
Treadmills suck. Period.

Then-
Strength
3 sets of
Heavy chest press of 5 reps
Heavy lat pulls 5 reps

100112

Yo.

Easy pm wod,
15min amrap
10 lat pull 125plate
10 chest press 125 plate
10 sit ups
10 squats

8r+8

15 burpees x2