123112

what's up and happy new year everyone!

quick conditioning,
100 squats
100'push ups

yeap. happy new year!

123012

hey people!

slept too much today.

pm wod,
chipper wod,
50 thrusters 20kg
50 db swing 20kg
50 burpees
1500m run

done

122912

AM WOD,
pistol squat progression 15 min (banded)

then-
2 rounds of
25 chest to bar
25 bar dips
25 goblet squat 20kg
25 burpees

25min cap.

PM WOD,
partner wod,(fei)
amrap 15min of
30 squats
10 dumbbell snatch each hand 20kg
(first person to finish squats jump to hanmer slams until snatches are complete)

3r+30

good wod.

then-
3 man partner wod(fei&don)
5 rounds of sprint 200m

while partners wait with
squat hold
plank.

17min

done

122712

hey people!

hero time!

warm up-
3min double unders

then-
D.T
5 rounds for time of
12deadlift 70kg
9 power cleans 70kg
6 push jerk 70kg

31:45

too much rest!!!

then-
5x5 bench press 70kg
3x5 bench press 80kg
1x5 bench press 90kg

3min double unders
done

122612

yo!

150 burpees for time

18:40

weaken.

122512

yo!

pm wod,
taman jaya park visit,
fail due to massive mosquito.

plan b
hero wod,
Moon,
7 round for time of
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

37:50
forgot to split at first 2 rounds

done

122412

yo!

pm wod,
Hardcore single dumbbell 20kg
5 min AMRAP of
snatch
goblet squat
press
burpees
(compare 120912)

74
70
58
40

red alert burpees.

122312

yo!

body ultimately sore!

conditioning wod,
5 rounds of
500m run
10 burpees

20:09

then-

5 muscle ups

sprints

done

122212

hey wassup!!!

crossfit hub again,

150 double unders warm up

then-
Hero wod,
Victoria

5 rounds for time of
10 thrusters 45kg
14 box jumps 24"
12 sumo deadlift highpull 45kg
27 kettlebell swings 24kg

44:22

super wod!
glad i finish 5 rounds!

muscle up progression
with ring dips

121912

yo whats up!

pm wod,
100m swim
100 squat
100m swim
75 squat
100m swim
50squat
100m swim
25 squat

25mins +-

not bad wod.

then some band complex

and fat time :)

121812

yo!

100 push ups in da am,

pm wod,
just like Murph,
900m run
10 rounds of
10pull ups
20push ups
30squats
900m run back,

52:19


and done

121712

yo!

pm park wod,
3 rounds of
10pull ups
20push ups
39 squats

7:56

rained. headed to gazebo.

no more wods

121612

yo what is up!!

my first visit to SINGAPORE CROSSFIT GYM.
crossfit hub!

warmup wod,
team workout,
row 5k
break it to 400mx4

then-
2x5 tyre flip
*super huge tyre work!

then-
team wod,
30sec burpees
30sec rest
30sec kettlebell 24kg
for 15 mins

and done

gymnastic skill unlocked!
Ring Muscle Up!

121512

hi all!

morning wod,
AMRAP 20mins of
5 burpees
50m swim

7-8r

not intense.

swim pm wod again,
25-20-15-10-5
burpees
push ups
squats

swim 50m before each round

20min.

then-
swim 25m
25burpees
swim 25m
25 push up
swin 25m
25 squat
swim 25m
25 sit up

and done.

121312

whats up!
in singapore, great place, but no place to workout.
brought my gears,

bands workout.
100 band pull,
every min, 5 banded push ups

then
15 banded push ups x4

done

121212

pushmore wod,
3 rounds of deadlift
140kg
bad idea

then-
12min amrap of
12 pull ups
12 Handstand push up
12 kettlebell swing 24kg

2r +12+6


then-
4 rounds of
prowler push 50m @40kg
box jumps 30" while waiting for partner finish

done.

121112

yo whats up!

pm wod!
3 rounds of
sprint 100m 15 squat
sprint 75m. 10 push ups
sprint 100m 5 pull ups

real sprints!

dead.

121012

hey people!

muscle up progression wod
5 rounds of 5
break in each round will punish 10 double unders x remaining rep of mu in the rounds

then-
pushmore wod
AMRAP 10 mins of
10 dumbbell snatch alternate (20kg)
10 push up
15 squat

5 rounds.

and done!

120912

rain day!

missed am wod..


pm wod,
Hardcore single dumbbell 20kg
5 min AMRAP of
snatch
goblet squat
press
burpees

73
65
60
36


OMG WEAKEN BURPEES!
red alert!

120812

yo!

today i learn food and proper sleep is necessary.

am wod,
15 min amrap of
10m tyre pull
10m tyre drag
15 squats

3r
no energy, hungry. this evening is kill time.

then-
10m tyre pull/drag
10m tyre flip
5 high box jumps

3 rounds for fun

120612

what is up!

crazy pm wod,
20-18-16-14-12-10-8-6-4-2
of
burpees
push up
pull up

41:24

sigh

120512

yo!

recovery day,
am,
100 push ups 50/20/20/10

pm,
4 rounds of
25 push ups
25 squats


done.

120412

what is up!

pm wod,
for time of
3 muscle up
6 burpees
27 double unders

19:40

hard on the 3rd muscle up,
burpees mobility lost
slow double unders when weak.

then-
strict pull ups training
6-8-10-8-max rep(5) LOL!

done

120312

Yo!

workout with my boy Fei

in 18 minutes, work up to a heavy Clean & Jerk.

90kg(pr)

Then:-
In 7 minutes, complete as many steps of the following ladder as possible:
3 Dumbbell Thrusters @ 45lbs
3 Push Ups
6 Dumbbell Thrusters @ 45lbs
6 Push Ups
9 Dumbbell Thrusters @ 45lbs
9 Push Ups
12 Dumbbell Thrusters @ 45lbs
12 Push Ups

If you complete 12 reps, continue to 15 etc. until the 7 minutes is up.

12rep+5

rest
then-
EMOTM 3 clean and jerk for 15min

*more like amrap lol
60kg

and done

120212

sup!

lazy sunday,
rain didnt help

barbell work
5 rounds of
20 front squats
20 pushpress
10 thrusters

20kg

sprints x3

why am i so out of breath??????

120112

yo!
heavy day!
bench press 5 round of 5
light medium heavy
60-70-90kg

25push ups

then-
lat pull 5round of 5
light medium heavy
100
150
200lbs

done