113012

yo!

heavy squat day

5 rounds of 10 @50kg
5 rounds of 5 @70kg
3 rounds of 3 @90kg
3 rounds of 1 @100kg

112912

yo whats up.

light day,
no gym
no equipments, but a huge obstacle board.

HANDSTANDPUSHUP
progression.

20mins practice.

then-
10HSPU

then-
beach sprint.


nothing much burned.

112812

hey what is up!

shift to new hotel, no gym.
but a sandy beach.

warm up with
jogs, pull up push up squat,

then -
4 rounds of
25 push up
25 squat

and done.

pm wod,
10 rounds for time of
10 pull ups (WET & FAT bar)
20 push ups
30 squat

36:56

slow time, due to rain and lots of break.

112612

yo

squat 10 reps 5 round
155lbs

then-
amrap 5 min dumbbell snatch
40lbs (18kg)

91reps

then-
max reps for 5rounds bench 165lbs
first -7
second -7
third - 7
fourth -6
fifth -6

and done
fourth-

112512

yo!

working in kuantan,
5 star hotel,

gym time,
crossfit wod,
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

subbed squat with smith machine front squat
bodyweight (200lbs) 90kg
pull ups with LAT PULL DOWNS (180lbs)

didnt squat ass to ground, not parallel.

training time!

incline bench press
5 rounds of 5
fifth round 3rep
185lbs (83kg)

112412

sup,

didnt make it to the epic workout,
sub instead,
tabata 0:20,0:10
8rounds of
press@20kg
push ups

for am wod.

pm wod,

2 rounds of
shuttle run bball court
lunges back
25 squats
shuttle run
walking push ups half court
bear crawl half
25 squats

15;50.
something new.

then-

15min of muscle up.

that is all.

112112

Yo what is up fellas!

Time for high rep workouts,

Pm wod,
For time,
50double unders,
25 box jumps
50pull ups
25 bar rows
50bar dips
25bar push ups
50air squats
25walking lunges
50presses
25pike pushups

Died on the pike.
Left shoulder need work.
Worn out pull ups from the week.

112012

Sup!

Crossfit wod,
AMRAP 20mins of
400m runs
3rounds of
5pullups
10push ups
15 squats

3r+150m

Not bad metcon!

Then-

30dips

Not enough rest.

111812

Yo!

Pm wod,
5 rounds of
10 Burpee pull ups
35 double unders

13:55

Coming back at the burpees .

Then-

1k run.

Metacon suck.

111712

Sup,

Morning wod,
4 rounds
Rope climb 15ft*
Tyre pull/drag 40m
Farmers walk back

*Rope climbs additional 1accent each round
10reps in total.
Simple wod.

Then-
Bumper sprints challenge with jordan,
Similar with last night,
Bumper 15squats
Bumper 10push ups
Bumper 5 pull ups

Pm wod up next.

Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

12:04

Weak pull ups*
Much effort.

111612

Sup?

Easy wod,

Run challenge with Soung,
Bumper to bumper
Bumper 15 squats
Bumper 10 push ups
Bumper. 5 pull ups

Then-
100m runs
25 pull ups
100m runs
25 push ups
100m run
25 squats
100m run
25 burpees

Back tight for burpees
Dont eat chili/sambal to run

111512

Sup,

Easy morning wod,

5-10-15-20
Runs
Pull ups
Push ups

Simple timeless wod.

No pm wod. Ciaoz

111412

Sup,

Easy wod,
100 press @20kg mini barbell
At emotm 5 front squats.

10mins

Set and done.

111312

Prepared workout,

Am Wod
5 rounds of
1:00 thrusters
1:00 lat rows
1:00 bar press
1:00 box jumps
1:00 rope battle
1:00 rest

This suck. Epic but suck.
Fitness level so so. Keeping it up to 5th round.


Pm wod,
Barbara
5 rounds for time,
20 pull ups
30 push up
40 sit ups
50 squats

43:50 without 3:00 rest
Previous was 44m with rest, how to judge? Did i improve? Or what?

Sigh


Hi Mr pukie. Fuck off

Unable to perform burpee due to back. But its getting better.

111212

Pm wod,

Rubberband complex
2 rounds of
25 band press
25 band squats
25 band push up
25 horizontal band pull.

Fast workout for the no timer.


Fuck you work. U suck

111112

This is it.

AM WOD!
Tabata Work
8 rounds of 20sec/10sec rest each
Double unders
Squat
Push ups
Pull ups
Sit ups

Looks easy, but tough like nails.
Pulls ups need work.

PM WOD
2 rounds of

0:20 rope battle
0:20 rope slams
0:20 rest
0:40 pullups

0:20 rope battle
0:20 rope slams
0:20 rest
0:40 push ups

0:20 rope battle
0:20 rope slams
0:20 rest
0:40 squat

This is.. Exhausting but easy

1km warm down

110912

Pm wod,
3 rounds

2 strict dumbell press right
4 push press
6 push jerk
20 push ups
2 strict dumbell press left
4 push press
6 push jerk
20push ups.

Push ups reduce 5 each rounds.
So its 20-15-10


Dumbell @20kg

110812

Hey

Death by bar dips
Emotm 1 bar dip and additional after every minute

12r+11

That is all

110712

Sup,

Simple wod,
8 rounds of pull ups
2 strict pull ups
4 Chest to bar
6 kips

Then-
4rounds of
10 bar dips
15 push ups

Easy eh?

110612

Sup,

Due to wrist/back injury,
No lifts or burpees for the moment.

Pm wod,
amrap 15mins
Interval of 5 each movement
5-10-15-20...
Lunges to
squats to
push ups

Round 6+12
(5-10-15-20-25-30)

Save up for tomorrow

110512

Yo

A little push ups with sprained wrist.


Pm wod,
3 rounds For time,
25 lunges
Run remaining 400m round
25 double unders
25 air squats

17:42

Then-
Pushmore crossfit wod!!

Two rounds for time of:
25 Pull Ups
50 Push Ups
75 Sit Ups
75 Double Unders

27:40

Oh man, this ought be fun.


Back injury.
Help pls

110412

Yo.

Came back from
Singapore lion dash.

Pm wod,
3-6-9-12-15-18-21
Log thrusters 18-20kg
Pull ups.

21:10

Sucked.

Slowly get it back.

110312

Yo.

Lion dash today.

Didnt really put max effort.

And event sucked. Period.

But good getaway this weekend.

Wanted to visit singapore crossfit box
But failed.

Oh well

103012

Hey

Am wod,
5 rounds of
20 push up
20 squats


Pm wod,
One round,
Sprint, 30 squats
Sprint, 10 push up
Sprint, 20pull ups

Then,
Runs and push ups +sit ups

Then, suicide run bball court,

Some drills, lunges, squat.


Reconditioning.