Edm's Training Journal

WOD 120710

2010-12-07T13:43:00.002+08:00

Back Squat @ 3RM

Result: 130kg

then:-

5 Chest-to-Bar Pull Ups

10 Chest-to-Floor Push Ups

15 Squats

Result: 10 rounds @ 6:32mins / 15 rounds @ 10:41mins

WOD 120610

2010-12-06T13:39:00.001+08:00

Push Press 3x3 @ 90% 1RM

Result: 72kg

then:-

Max height box jump

Result: 55"

then:-

10 rounds for time of:

3 Deadlifts @ 125kg

5 Nose-to-Floor Handstand Push Ups

7 Burpees

Result: 12:12

WOD 120410

2010-12-04T14:14:00.002+08:00

"Party With The Girls"

Grace: 30 Clean & Jerk
Kelly: 400m Run – 30 Box Jumps
Angie: 20 Pull Ups – 20 Push Ups – 20 Sit Ups – 20 Squats
Nancy: 400m Run, 21 Overhead Squats
Helen: 400m Run – 21 Kettlebell Swings @ 24kg – 12 Pull Ups
Fran: 21 Thrusters – 21 Pull Ups
Diane: 21 Deadlifts 21 Handstand Push Ups
Annie: 50 Double Unders – 50 Sit Ups
Elizabeth: 21 Squat Clean - 21 Ring Dip
Karen: 30 Wall Ball Shots
Isabel: 30 Power Snatch

Result: 54:33mins @ 45kg

WOD 120310

2010-12-03T12:04:00.002+08:00

Press 3-3-3-3-3
Result: 45 / 50/ 55 / 60 / 62.5kg

then:-

3 rounds for time of:
15 Front Squats @ 50kg
15 Ring Dips
10 Shutter Run @ 10m
Result: 5:03mins

WOD 120210

2010-12-02T11:59:00.000+08:00

7rounds for time of:
10 Chest-to-Bar Pull Ups
10 Back Squats @ 65kg
Result: 7:48

WOD 120110

2010-12-01T08:37:00.001+08:00

5 rounds for time of:

12 Push Jerk @ 50kg

20 Box Jump @ 30"

Result: 12:29mins

WOD 113010

2010-11-30T07:40:00.000+08:00

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 160 / 165kg

then:-

"J.T."

21-15-9

Nose-to-Floor Handstand Push Ups

Ring Dips

Chest-to-Floor Push Ups

*10kg vested.

Result: 23:53mins

then:-

20 Push Jerk

20 Sumo Deadlift High Pull

20 Overhead Squat

20 Thrusters

20 Front Squat

*Every minute on the minute do 4 burpees.

Result: 10:43mins

WOD 112910

2010-11-29T09:07:00.000+08:00

For time of:
100 Kettlebell Sumo Deadlift Highpulls @ 24kg
45 Thrusters @ 30kg
30 Pull Ups

Result: 7:55mins

WOD 112610

2010-11-26T09:04:00.000+08:00

“Squat Ladder”
Using a 20kg bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.
Rounds:
1- 10 – Overhead Squat
11- 20 – Front Squat
21+ Back squat

Result: 30mins

then:-

100 Chest-to-Floor Push Ups

100 Kettlebell Swings @ 24kg

100 Box Jumps @ 30"

100 Unanchored Sit Ups

100 Squats

Result: 27:44mins

WOD 112410

2010-11-24T17:31:00.001+08:00

3 rounds for time of:

350m Run

350 Rope Skips

35 Kettlebell Swings @ 40kg

Result: 21:37mins

WOD 112310

2010-11-23T07:16:00.000+08:00

Weighted Ring Dip 3-3-3-3-3

Result: 32 / 40 / 42.5 / 42.5 / 40kg

then:-

7 rounds for time of:-

5 Nose-to-Floor Handstand Push Ups

10 Deadlifts @ 100kg

10 Chest-to-Bar Pull Ups

20 Double Unders

Result: 17:16mins

WOD 112210

2010-11-22T15:34:00.002+08:00

Deadlift 1sets x 4reps @ 90% 1RM
Result: 160kg

then:-

"Blake"
4 rounds for time of:-
30m Overhead Walking Lunges @ 20kg
30 Box Jumps @ 30"
20 Wallballs @ 10kg
10 Nose-to-Floor Handstand Push Ups
Result: 28:17mins

WOD 112010

2010-11-20T13:09:00.001+08:00

In 20 minutes, complete as many round as possible of:-

7 Push Jerks @ 45kg

7 Back Squats @ 45kg

15 Chest-to-Floor Push Ups

Result: 11rounds + 4Push Jerks

WOD 111910

2010-11-19T08:32:00.005+08:00

Turkish-Get-Up 1-1-1-1-1

Result: 25 / 30 / 30 / 30 / 30kg

then:-

For time of:

15 Nose-to-Floor Handstand Push Ups
1 L-Pull Up
13 Nose-to-Floor Handstand Push Ups
3 L-Pull Ups
11 Nose-to-Floor Handstand Push Ups
5 L-Pull Ups
9 Nose-to-Floor Handstand Push Ups
7 L-Pull Ups
7 Nose-to-Floor Handstand Push Ups
9 L-Pull Ups
5 Nose-to-Floor Handstand Push Ups
11 L- Pull Ups
3 Nose-to-Floor Handstand Push Ups
13 L- Pull Ups
1 Nose-to-Floor Handstand Push Up
15 L-Pull Ups

Result: 16:08mins

then:-

"Lumber Jack"

20 Deadlift @ 125kg

350m Run

20 Kettlebell Swings @ 32kg

350m Run

20 Overhead Squat @ 50kg

350m Run

20 Chest-to-Floor Burpees

350m Run

20 Chest-to-Bar Pull Ups

350m Run

20 Box Jump @ 30"

350m Run

20 Dumbbell Squat Clean @ 50lns

Result: 37:15mins

WOD 111810

2010-11-18T08:29:00.000+08:00

Back Squat 3RM

Result: 135kg

then:-

Press 3RM

Result: 60kg

then:-

5 rounds for time of:
30 Medicine Ball Cleans @ 10kg
30 Unbroken Double Unders

Result: 10:05mins

WOD 111710

2010-11-17T08:27:00.000+08:00

2 minutes as many reps as possible of:

Double Unders

Result: 214reps

WOD 111610

2010-11-16T10:17:00.000+08:00

Bench Press 3-3-3-3-3

Result: 50 / 65 / 75 / 80 / 82.5kg

then:-

10 rounds for time of:
10 Chest-to-Bar Pull Ups
10 Chest-to-Floor Push Ups
10 Sit Ups
10 Squats
Result: 13:03mins

WOD 111510

2010-11-15T10:09:00.001+08:00

Weighted Pull Ups

Result: 45 / 50 / 55kg

then:-

Deadlift 1set x 3reps @ 3RM

Result: 160kg

then:-

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
15 Handstand Push Ups
30 Kettlebell Swings @ 32kg

Result: 17:26mins

WOD 111310

2010-11-13T13:35:00.002+08:00

21-15-9 reps of:

Ground-to-Overhead @ 50kg

Chest-to-Bar Pull Ups

Result: 9:48mins

WOD 111210

2010-11-12T09:52:00.002+08:00

Back Squat 3x3 @ 90% 3RM
Result: 130kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

Deadlift 3x3 @ 90% 3RM

Result: 145kg

then:-

"100 Burpees Remix"

10 Burpees to Wallball @ 10kg

10 Burpees to Lateral Hops @ 20"

10 Burpees to Broad Jumps

10 Burpees to Hanstand Push Ups

10 Burpees to Box Jumps @ 30"

10 Burpees to Chest-to-Bar Pull Ups

10 Burpees to Dumbbell Thrusters @ 35lbs

10 Burpees to Knees-to-Elbows

10 Burpees to Tuck Jumps

10 Burpees to Hand Release

Result: 12:32

WOD 111110

2010-11-11T16:29:00.002+08:00

10-8-6-4-2 reps of:
Double Kettlebell Jerk @ 28kg
Ring Dips x2
Result: 8:16mins

then:-

10-8-6-4-2 reps of:
Double Kettlebell Clean & Jerk @ 24kg
Ring Dips x2
Result: 6:30mins

WOD 111010

2010-11-10T16:22:00.001+08:00

Back Squats 3-3-3-3-3
Result: 120 / 125 / 130 / 135 / 140kg

then:-

1x Max Reps Pull Ups
Result: 60reps

then:-

1x Max Reps Ring Dips
Result: 40reps

then:-

For time of:
150 Double Unders
*Each time you break DUs, do 5 pull ups immediately.
Result: 1:27mins

WOD 110910

2010-11-09T16:20:00.001+08:00

Press 3-3-3
Result: 55 / 60 / 62.5kg

then:-

Push Press 3-3-3
Result: 70 / 70 / 70kg

then:-

3 rounds for time of:
25 Kettlebell Swings @ 32kg
25 Box Jumps @ 30
25 Chest-to-Floor Push Ups
Result: 11:03mins

WOD 110810

2010-11-08T16:15:00.000+08:00

Deadlift 3-3-3-3-3
Result: 120 / 130 / 140 / 150 / 150kg

then:-

In 15mins, complete as many round as possible of:
12 Towel Pull Ups
15 Dumbbell Thruster @ 35lbs
Result: 8 rounds

WOD 110610

2010-11-06T16:14:00.000+08:00

5 rounds for time of:
10 Deadlifts @ 100kg
10 Chest-to-Floor Burpees
Result: 4:59mins

WOD 110510

2010-11-05T16:12:00.000+08:00

5 rounds for time of:
15 Hang Power Snatch @ 45kg
20 Ring Dips
50 Double Unders
Result: 23:00mins

WOD 110410

2010-11-04T16:11:00.000+08:00

5 rounds for time of:
21 Knees to Elbows
15 Box Jumps @ 30"
9 Burpee-to-Pull Ups
Result: 18:01mins

WOD 110310

2010-11-03T16:06:00.000+08:00

Back Squat 5-5-5-5-5
Result: 100 / 110 / 120 / 130 / 135

then:-

Press 4x1 @ 90% 1RM
Result: 55kg

100 Kettlebell Snatches @ 24kg
*Each time you break, do 5 Push Ups immediately.
Result: 4:17mins

WOD 110210

2010-11-02T16:02:00.000+08:00

Spend 10 minutes practicing gymnastic skill of choice:
Practise: Free Handstand / Front and Back Lever

then:-

For time of:
350m Run
50 Double Unders
350m Run
50 Push Ups
350m Run
50 Double Unders
350m Run
35 Handstand Push Ups
Result: 14:46mins

WOD 110110

2010-11-01T15:56:00.000+08:00

Deadlift 3x3 @ 90% 3RM
Result: 145kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

10-8-6-4-2 reps of:
Muscle Ups
Kettlebell Swings x3 @ 32kg
Result: 14:05mins

WOD 100610

2010-10-06T00:56:00.000+08:00

15 Kettlebell Push Press @ 24kg, L&R
30 Burpees
10 Kettlebell Push Press @ 24kg, L&R
20 Burpees
5 Kettlebell Push Press @ 24kg, L&R
10 Burpees
Result: 6:07mins

2010-10-05T14:43:00.002+08:00

Hang Power Clean 3-3-3-3-3

Result: 40 / 60 / 70 / 80 / 80kg

then:-

Weighted Pull Ups 3set x 3reps @ 90% 3RM

Result: 45kg

then:-

21-15-9 of

Deadlift @ 100kg

Handstand Push Up

Double Unders x2

Result: 4:55mins

WOD 100410

2010-10-04T14:13:00.000+08:00

20-15-10-5 of:-

Back Squats @ 75kg

then:-

20-15-10-5 of:-

Press @ 40kg

then:-

For time of:
Run 350m
35 Wall Balls @ 10kg
Run 350m
35 Burpees
Run 350m
35 Medicine Ball Clean 10kg
Run 350m
35 Box Jumps @ 24″/18″
Result: 18:23mins & 16:45mins

WOD 100210

2010-10-02T17:41:00.002+08:00

Split Jerk 3sets x 3reps @ 65kg

then:-

5 rounds of:-

350m Run

21 Kettlebell Swing @ 24kg

12 Dumbbell Push Press @ 35lbs

Result: 17:38mins

WOD 100110

2010-10-01T12:13:00.004+08:00

Press 3-3-3-3-3

Result: 40 / 45 / 50 / 55 / 60kg

then:-

Deadlift 3RM
Result: 160kg

then:-

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squats @ PVC (reps x4)
Weighted Ring Dips @ 20kg
Result:14:17mins

WOD 093010

2010-09-30T12:07:00.000+08:00

3 rounds for time of:
35 Sumo Deadlift Highpull @ 32kg
10 Single KB Overhead Squats @ 24kg, L&R
15 Push Ups (with hand release @ the bottom)
*Workout done with 10kg vested.
Result: 16:23mins

WOD 092910

2010-09-29T10:49:00.002+08:00

Back Squat 50reps x 1set @60kg

then:-

In 15mins complete as many round as possible of:
10 Box Jumps @ 30"
10 Kettlebell Swings @ 32kg
Result: 10rounds + 10 BJs/5 KBSs

WOD 092810

2010-09-28T10:45:00.001+08:00

Spend 15mins to practice Front / Back Lever

then:-

10 rounds for time of:

10 Chest-to-Bar Pull Ups
10 Nose-to-Floor Hanstand Push Ups

Result: 21:54mins

WOD 092710

2010-09-27T10:33:00.001+08:00

Deadlift 3-3-3-3-3

Result: 110 / 120 / 130 / 140 / 150kg

then:-

Pull Ups Max reps x 1set

Result: 51reps

then:-

100 Burpees @ 10kg Weight Vest

Result: 11:52mins

WOD 092410

2010-09-24T10:42:00.002+08:00

Deadlift 5sets x 5reps @ 90% 5RM

Result: 145kg

then:-

Weighted Ring Dip 3-3-3

Result: 24 / 28 / 32kg

then:-

25-20-15-10-5

Push Press @ 40kg

Double Unders (x2)

Result: 4:32mins

WOD 092310

2010-09-23T10:03:00.002+08:00

For time of:-

350m Run

21 Kettlebell Snatch @ 28kg, L&R

350m Run

15 Kettlebell Snatch @ 28kg, L&R

350m Run

9 Kettlebell Snatch @ 28kg, L&R

Result: 13:46mins

WOD 092210

2010-09-22T09:04:00.003+08:00

Weighted Pull Up 3-3-3-3-3

Result: 32 / 40 / 42.5 / 45 / 50kg

then:-

In 12 minutes, complete as many rounds as possible of:-

8 Hang Power Clean@ 50kg

8 Wallball @ 10kg

8 Knees-to-Elbow

Result: 7rounds + 5 Hang Power Cleans

WOD 092110

2010-09-21T11:06:00.004+08:00

Press 3-3-3

Result: 60 / 62.5 / 63.5kg

then:-

Push Press 3-3-3

Result: 70 / 75 / 80kg

then:-

100 Single Leg Squat @ 16kg (alternating)

Result: 11:56mins

WOD 092010

2010-09-20T10:51:00.003+08:00

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg (x4)

then:-

5 rounds for time of:-

21 Kettlebell Swings @ 32kg

12 Chest-to-Bar Pull Ups

21 Box Jumps @ 30"

12 Nose-to-Floor Hanstand Push Ups

Result: 28:46mins

WOD 091810

2010-09-18T19:40:00.002+08:00

"Severin"

50 Strict Pull Ups

100 Push Ups (release hands from floor at the bottom.)

7km Run

*All exercises are done with 10kg vest on.

Result: 52:04mins

WOD 091710

2010-09-17T17:21:00.003+08:00

Deadlift 5-5-5

Result: 130 / 140 / 160kg

then:-

Back Squat 2sets x 10reps @ 100kg

(rest 45secs in between.)

then:-

Weighted Pull Ups 3-3-3

Result: 32 / 40 / 44kg

then:-

In 15 minutes, complete as many rounds of possible of:
7 Ring Dips
5 Single Kettlebell Thrusters @ 24kg, Left & Right

Result: 14rounds + 7/5/1

WOD 091610

2010-09-16T17:19:00.001+08:00

21-15-9 reps for time of:

Chest-to-Floor Burpees
Hang Power Cleans @ 50kg
Chest-to-Bar Pull Ups
Kettlebell Swings @ 32kg

Result: 13:55mins

WOD 091510

2010-09-15T11:05:00.003+08:00

Deadlift 2sets x 10reps @ 115kg

(Rest 45secs in between sets.)

then:-

In 10 minutes, find max height box jump.

Result: 50"

then:-

5 rounds for time of:-

350m Run

12 Medicine Ball Clean @ 10kg

12 Nose-to-Floor Handstand Push Ups

Result: 20:54mins

WOD 091410

2010-09-14T10:53:00.003+08:00

Bench Press 3-3-3

Result: 70 / 80 / 85kg (x1)

then:-

Elevated Ring Rows 3sets x Max reps

Result: 30 / 20 / 20reps

then:-

10-8-6-4-2 reps for time of:
Power Clean & Jerk @ 50kg
Double Unders x 3

Result: 6:43mins

WOD 091310

2010-09-13T10:47:00.000+08:00

Back Squats 4sets x 1reps @ 135kg

then:-

Press 4sets x 1reps @ 55kg

then:-

Deadlift 4sets x 1reps @ 160kg

then:-

“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Result: 32rounds +5 Pull Ups / 10 Push Ups

then:-

“Mary”
In 20 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats
15 Chest-to-Bar Pull Ups
Result: 11rounds + 5 Handstand Push Ups / 10 Single Leg Squats / 2 Chest-to-Bar Pull Ups

WOD 090910

2010-09-09T10:42:00.000+08:00

5 rounds for time of:
Run 350m
10 Dumbbell Power Snatch @ 50lbs, Left & Right
15 Knees to Elbows
Result: 20:47mins

WOD 090810

2010-09-08T10:35:00.003+08:00

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg

then:-

Press 3sets x 3reps @ 55kg

then:-

In 20 minutes, complete as many rounds as possible of:

10 Push Press @ 40kg
10 Pull Ups
20 Squats
Result: 16rounds + 4 Push Press

WOD 090710

2010-09-07T11:19:00.003+08:00

Power Snatch 5sets x 5reps @ 75% 1RM

Result: 50kg

then:-

Ring Dips 3sets x Max Reps

Result: 41 / 35 / 30

then:-

150 Kettlebell Swings @ 32kg

*Each break, do 5 burpees immediately.

Result: 18:43mins (20Burpees)

WOD 090610

2010-09-06T11:11:00.000+08:00

Deadlift 3sets x 3reps @ 85% 1RM

Result: 150kg

then:-

Deadlift 2set x 10reps @ 50% 1RM

Result: 87.5kg

then:-

Press 1set x 3reps @ 3RM

Result: 60kg

then:-

5 rounds for time of:-

350m Run

25 Unbroken Wallballs @ 10kg

Result: 18:52mins

WOD 090410

2010-09-04T11:08:00.001+08:00

“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Complete 5 rounds.
*Rest as needed between sets.
*Record loads for each round.

Result: 40kg / 50kg / 55kg / 57.5kg / 60kg(5rounds)

WOD 090310

2010-09-03T11:05:00.001+08:00

3 rounds for time of:-

25 Squats

15 Head-to-Floor Handstand Push Ups

25 Squats

15 Ring Dips

25 Squats

15 Chest-to-Floor Push Ups

*10kg vest is to be wore during workout.

Result: 21:06mins

WOD 090210

2010-09-02T11:09:00.003+08:00

For time of:

Run 350m
25 Chest-to-Bar Pull Ups
25 Kettlebell Swings @ 32kg
Run 350m
15 Chest-to-Bar Pull Ups
15 Kettlebell Swings @ 32kg
Run 350m
5 Chest-to-Bar Pull Ups
5 Kettlebell Swings @ 32kg

Result: 10:32mins

then:-

10-9-8-7-6-5-4-3-2-1 of:-

Power Clean @ 60kg

Burpees

Result: 13:12mins

WOD 083010

2010-08-30T10:57:00.001+08:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by t10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Recored reps from all 32 intervals.

Result: 104 Pull Ups / 112 Push Ups / 87 Sit Ups / 178 Squats = Total 481

then:-

"PushMore 24hours Run"

At the top of every hour, run for 10 minutes of maximum distance possible, rest 50 minutes and repeat for 24 Hours. Use the 50 minutes between every effort to eat, sleep and recover. At the end of the 24 hours, total up the amount of distance covered.

Result: 32.256km covered

WOD 082810

2010-08-28T09:29:00.001+08:00

"Dianne"

21-15-9

Deadlift @ 100kg

Handstand Push Up

Result: 2:46mins

WOD 082710

2010-08-27T09:30:00.000+08:00

200m Walking Lunges

*Every 10 steps, do 3 unbroken burpees.

Result: 7:13mins (36 Burpees)

WOD 082610

2010-08-26T10:30:00.000+08:00

3 rounds for time of:-

700m Run

21 Chest-to-floor Push Ups

21 Kettlebell Swings @ 32kg

Result: 16:54mins

WOD 082510

2010-08-25T07:48:00.000+08:00

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 150 / 150kg

then:-

3 rounds for time of:-

50 Unbroken Double Unders

25 Unbroken Chest-to-bar Pull Ups

*Every break during double unders, do all over again.

*Every break during chest-to-bar pull ups, do 25 unbroken chest-to-floor push ups immediately before finishing remaining pull ups.

Result: 7:12mins

WOD 082410

2010-08-24T07:43:00.002+08:00

Bench Press 3-3-3-3-3

Result: 50 / 60 / 70 / 80 (x2) / 75kg

then:-

150 Single Dumbbell Power Snatch @ 50lbs

*Do 5 push ups immediately once dumbbell is being place on the ground.

Result: 9:12mins (penalty 10 Push Ups)

WOD 082310

2010-08-23T07:40:00.001+08:00

In 20 minutes, complete as many round as possible of:-

100m Run

5 Single Arm Kettlebell Push Press @ 24kg, L&R

10 Power Lunges

Result: 16r + 20m

WOD 082010

2010-08-20T07:47:00.002+08:00

Power Clean

3sets x 3reps @ 90% 1RM

Result: 75kg

2sets x 8reps @ 50% 1RM

Result: 45kg

then:-

3 rounds of:-

350m Run

21 Kettlebell Swings @ 24kg

21 Pull Ups

350m Run

15 Kettlebell Swings @ 24kg

15 Pull Ups

350m Run

12 Kettlebell Swings @ 24kg

12 Pull Ups

Result: 9:06mins

then:-

"Helen"

3rounds for time of:-

350m Run

21 Kettlebell Swings @ 24kg

12 Chest-to-Bar Pull Ups

Result: 9:17mins

WOD 081910

2010-08-19T07:42:00.002+08:00

Front Squat 3-3-3-3-3

Result: 70 / 80 / 90 / 110 / 120 (x1)

then:-

2mins Double Unders

2mins Sit Ups

90secs Double Unders

90secs Sit Ups

60secs Double Unders

60secs Sit Ups

30secs Double Unders

30secs Sit Ups

Result: 403 Double Unders + 157 Sit Ups = 557

WOD 081810

2010-08-18T11:35:00.002+08:00

Front Squats 3-3-3-3-3

Result: 80 / 90 / 100 / 110/ 120 (x1)

then:-

20 minutes AMRAP:-

2 Muscle Ups

4 Single Kettlebell Push Press @ 28kg

8 Burpees

Result: 11rounds + 2MU / 2 Single KB Push Press

WOD 081710

2010-08-17T11:20:00.001+08:00

Turkish-Get-Up 5reps x 1set

Result: 24kg

then:-

5 rounds for time of:-

15 Deadlifts @ 80kg

15 Box Jumps @ 30"

Result: 10:44mins

then:-

20 minutes AMRAP:-

5 Kettlebell Clean & Push Press @ 24kg, Left & Right

10 Squats

30 Rope Skips

Result: 15rounds

WOD 081610

2010-08-17T07:44:00.001+08:00

Deadlift
3x 75% 1RM = 132kg
3x 80% 1RM = 140kg
3x 85% 1RM = 149kg
3x 90% 1RM = 157.5kg

then:-

"Tabata Triple Mash Up"
8 rounds of:-
20secs Chest-to-Bar Pull Ups
10secs Rest
20secs Handstand Push Ups
10secs Rest
20secs Squats
10secs Rest
Result: (72 CtB PU / 74 HSPU / 169 S) = 315reps

then:-

"Coe"
10rounds of:-
10 Thrusters @ 45kg
10 Ring Push Ups
Result: 20:13mins

WOD 081410

2010-08-13T20:48:00.003+08:00

Back Squats 3-3-3-3-3

Result: 100 / 110 / 120 / 130 / 140 / 150kg (x1)

then:-

Back Squats 2sets x 10reps

Result: 75kg

then:-

"Chealsea"

Every minute, on the minute for 30 minutes, do:

5 Pull Ups
10 Push Ups
15 Squats

Result: 60mins

WOD 081210

2010-08-12T11:09:00.001+08:00

3 rounds for time of:-

35 Sumo Deadlift Highpull @ 32kg

50 Double Unders

Result: 7:09mins

WOD 081110

2010-08-11T11:06:00.000+08:00

Hang Power Clean 3-3-3-3-3

Result: 45 / 55 / 65 / 75 / 80kg

then:-

In 20 minutes, complete as many rounds as possible of:

7 Back Squats @ 85kg
10 Kettlebell Overhead Walking Lunges @ 20kg, right hand
7 Burpees
10 Kettlebell Overhead Walking Lunges @ 20kg, left hand

WOD 081010

2010-08-10T10:52:00.001+08:00

Push Press 3-3-3

Result: 65 / 70 / 75kg

then:-

Push Jerk 3sets x 3reps

Result: 80kg

then:-

For time of:

700m Run
50 Kettlebell Swings @ 32kg
50 Toes-to-Bar

700m Run

Result: 15:19mins

WOD 080910

2010-08-09T10:45:00.000+08:00

Deadlift 1-1-1-1-1-1-1

Result: 100 / 110 / 120 / 130 / 140 / 150 / 155kg

then:-

"Karen"

For time of:-

150 Wallballs @ 10kg

*Each break, foul is 5 Pull Ups. Total the number of pull ups and complete them after the workout.)

Result: 13:09mins (35 Pull Ups)

WOD 080710

2010-08-07T13:17:00.002+08:00

10mins Squat Snatch Practice

then:-

In 8 minutes, complete as many rounds as possible of:-

3 Deadlifts @ 125kg

3 Single Arm Kettlebell Thrusters @ 32kg, L&R

Result: 6rounds + 3 + 3 + 1

then:-

For time of:-

30 Muscle Ups

Result: 6:42mins

WOD 080610

2010-08-06T13:13:00.002+08:00

Back Squats 5 Reps Max

Result: 130kg

then:-

Press 5 Reps Max

Result: 60kg @ 3reps

then:-

In 20 minutes, complete as many rounds as possible of:

7 Press @ 40kg
7 Chest-to-Bar Pull Ups
14 Squats
Result: 13rounds + 7

WOD 080510

2010-08-05T11:49:00.004+08:00

Active Recovery

3sets x 15reps of:-

Back Extensions

GHD Sit Ups

Pull Ups

Bench Presses

Kettlebell Swings

*no time component.

*moderate weight.

then:-

"Death by Deadlifts" @ 100kg

Result: 11th +5

WOD 080410

2010-08-04T11:46:00.001+08:00

Ring Dips 3sets x Max Reps

*Rest 3mins in between sets.

Result: 35/ 31/ 31

then:-

In 10 mins, complate as many repetitions as possible of:-

Back Squats @ 65% of 1RM

Result: 56reps @ 95kg

then:-

6 rounds for time of:-

350m Run

25 Burpees

Result: 26:26

WOD 080310

2010-08-03T11:40:00.001+08:00

Power Clean 5sets x 3reps @ 77kg

then:-

Weighted Pull Ups 3-3-3

Result: 45 / 50 / 55kg

then:-

Turkish-Get-Up 3sets x 3reps, Left and Right @ Empty Bar

then:-

In 15minutes, complete as many rounds as possible of:

5 One Arm Kettlebell Push Press @ 28kg L&R
10 Kettlebell Swings @ 28kg

Result: 11rounds +5 +5 +8

WOD 080210

2010-08-02T20:52:00.004+08:00

Back Squat 3sets x 5reps @ 80% 1RM

Result: 116kg

then:-

Press 3sets x 5reps @ 80% 1RM

Result: 52kg

then:-

Deadlift 3sets x 5reps @ 80% 1RM

Result: 140kg

then:-

"Barbara" - Advance

5 rounds for time of:-

20 Chest-to-Bar Pull Ups

30 Chest-to-Floor Push Ups

40 Sit Ups

50 Squats

Result: 24:37mins

WOD 073110

2010-07-31T20:15:00.001+08:00

Run from Rev Fitness to PushMore @ Approx. 13km

Result: 1hr23mins

then:-

In 20 minutes, complete as many rounds as possible of:

3 Thrusters @ 50kg
6 Pull Ups
9 Deadlifts @ 50kg

Result: 14 rounds + 3

then:-

Run from PushMore to Rev Fitness @ Approx. 13km

Result: 1hr18mins

then:-

Men's Health/ Shape Run @ 12km

Result: 1hr30mins

Started walking after 8km of run, was having cramp on both legs and decided to stop and apply some counter pain before continuing the route. Worse surprise ever, instead of legs getting sore, I was feeling very cold, and realize there's no more fuel in my body to burn. To top it up, my body started shaking uncontrollably. So I decided to stop running and start walking instead, it felt so bad that I wanted to get the marshal to send me back but none is sighted. Until I reach for the water station, I asked for energy bar but I was told they have none and I should just keep walking because I left another 2km until I reach the finish line. Thanks to a friend of mine, He was waiting for me at the finish line with a cup of fruit juice. Thanks Edmund Tang! You're my savior of the night!

WOD 073010

2010-07-30T13:59:00.002+08:00

Back Squat 3 x 10 @ 95kg

then:-

Press 5-3-3-1-1

Result: 45 / 55 / 60 / 62.5 / 65

then:-

For time of:-

50 Handstand Push Ups

25 Deadlifts @ 70kg

50 Pull Ups

25 Deadlifts @ 70kg

50 Push Ups

25 Deadlifts @ 70kg

Result: 12:20mins

WOD 072910

2010-07-29T11:51:00.002+08:00

15reps x 3sets

Leg Raises

Back Extensions

Pull Ups

Bench Presses

Kettlebell Swings

then:-

4 rounds for time of:-

350m Run

35 Unbroken Double Unders

Result: 9:24mins

WOD 072810

2010-07-28T12:46:00.004+08:00

Snatches Practice

50 Snatch Mash Up (Full/Hang/Power/ Hang Power) @ 20kg

then:-

25 Squat Snatch @ 45kg

Result: 6:20mins

then:-

"Squad Ladder"

Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat
Result: 30 mins/rounds

WOD 072710

2010-07-27T08:02:00.001+08:00

Deadlift @ 90% 1RM = 157.5kg

1-1-1-1

then:-

GHD Sit Ups 3x 15reps

then:-

3 rounds of:-
30 Kettlebell Swings @ 30kg
30 Wallballs @ 10kg
30 Ring Dips
Result: 20:50mins

WOD 072110

2010-07-21T10:43:00.001+08:00

Back Squat 5-5-3-3-2-2
Result: 120, 125, 130, 130 (x2), failed, failed

then:-

Bench Press 5RM
Result: 80kg

then:-

"Dianne"
21-15-9
Deadlifts @ 125kg
Handstand Push Ups
Result: 7:15mins

WOD 072010

2010-07-20T10:57:00.002+08:00

Press 3-3-3

Result: 55, 60, 60kg

then:-

Push Press 3-3-3

Result: 65, 75, 80kg

then:-

For time of:-

100 Ring Dips (Ring must be at a height of Muscle Up.)

Result: 9:38mins

WOD 071910

2010-07-19T11:20:00.002+08:00

Back Squat 5reps x 5sets

Result: 110kg

then:-

4 minutes x 3 rounds of:-

7 Unbroken Power Cleans @ 50kg

7 Unbroken Chest-to-Bar Pull Ups

1 Minute Rest

Result: 4 rounds / 2 rounds + 7 / 2 rounds + 7

WOD 071610

2010-07-16T13:26:00.002+08:00

Deadlifts

3reps @ 70% / 80% / 85% / 90% 1RM

Result: 122.5 / 140 / 148.75 / 157.5kg

then:-

5 rounds of:-

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Result: 18:14mins (55kg)

WOD 071510

2010-07-15T13:21:00.001+08:00

Every minute, on the minute, for 20 minutes, complete:
3 Back Squats @ 65kg
3 Handstand Push Ups
Result: 20minutes

then:-

4km Kiara Hill Run

Result: 20:23mins

then:-

15reps x 3sets

Toes-to-Bar

Back Extensions

Pull Ups
Floor Presses
Kettlebell Swings

WOD 071410

2010-07-14T07:59:00.000+08:00

Back Squats 10reps x 2sets

Results: 100kg

then:-

Hanstand Push Ups Max reps x 3 Sets
Result: 25 / 18 / 14

then:-

5 rounds for time of:-
350m Run
5 Deadlifts @ 145kg
12 Burpees
Result: 26:46mins

WOD 071310

2010-07-13T08:01:00.000+08:00

Split Jerk 3-3-3-3-3
Result: 45, 55, 65, 75, 80kg (failed)

then:-

"Volkswagen"
21-15-9
Bench Press @ Body Weight 65kg
Chest-to-Bar Pull Ups
Result: 12:58mins

WOD 071210

2010-07-12T08:01:00.001+08:00

Back Squats 5-5-5-5-5

Result: 70, 80, 100, 110, 120kg

then:-

3reps x 1set
Press
Result: 55kg

then:-

5 rounds for time of:-
15 Back Squats @ 70kg
7 Muscle Ups
Result: 14:38mins

WOD 071010

2010-07-10T02:28:00.004+08:00

In the minute of 25 minutes, do:-

2 Power Cleans @ 85% of 1RM = 70kg

then:-

3x Maximum Reps Chin Ups
Result: 20, 20, 20

then:-

15reps x 3 sets of:-
Toes-to-Bar
GHD Sit Ups

WOD 070910

2010-07-09T07:39:00.000+08:00

Press 1 x 5

Result: 50, 55, 60, 62.5, 62.5kg

then:-

For time of:-

20 Back Squats @ 100kg

40 Toes-to-Bar

60 Kettlebell Swings @ 32kg

Result: 7:41mins

then:-

7 rounds for time of:-

7 Push Jerks @ 70kg

7 Burpees

7 Chest-to-Bar Pull Ups

Result: 13:46mins

WOD 070810

2010-07-08T11:02:00.000+08:00

In 12 minutes, run for maximum distance.

Result: 2.4km

then:-

15rps x 3 sets of:-

Leg Raises

Back Extensions

Pull Ups

Bench Presses

Kettlebell Swings

WOD 070710

2010-07-07T11:43:00.005+08:00

"Murph"

1.6km Run

100 Pull Ups

200 Push Ups

300 Squats

1.6km

Result: 32.30mins

Rest 10mins, then:-

"Randy"

75 Power Snatch @ 75lbs/ 35kg

Result: 10.54mins

WOD 070610

2010-07-06T10:37:00.002+08:00

Press 3 x 3

Result: 55kg

then:-

Push Press 3 x 3

Result: 65kg

then:-

Push Jerk 3 x 3

Result: 75kg

then:-

5 rounds for time of:-

100 Double Unders

20 Burpees

Result: 14:29mins

then:-

Deadlift 3-3-2-2-1-1-1

Result: 120, 130, 140, 150, 155, 160, 160kg

then:-

3 rounds of:-

5 x 60yard/ 54meters Shutter Runs

*Rest 3 minutes between efforts.
*less than 200 lbs - 60 seconds and below

WOD 060510

2010-07-05T10:31:00.000+08:00

In 15 minutes, complete as many round as possible of:-

5 Kettlebell Push Press @ 25kg, L&R

7 Box Jumps @ 30"

Result: 13rounds + 1 KB Push Press

then:-

21-15-9

Double Kettlebell Push Press @ 24kg

Sumo Deadlift High Pull @ 24kg

Burpess

Result: 11:21mins

WOD 070310

2010-07-03T23:44:00.001+08:00

Press 3 reps x 5 rounds
Result: 55kg

then:-

"Tabata Mash Up"
Clean & Jerk @ 60kg
Muscle Ups
Result: 25 C&J + 24 MU = Total 49reps