PushMore

For time of:
25 Pull-Ups
15 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
20 Pull-Ups
20 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
15 Pull-Ups
25 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips

Done by:

• Jin Han, Swings@20kg, Pike Push-Ups subbed for HSPU (16:02)
• Nigel (22:35)
• Jonathan (12:47)
• Soon (13:51)

Nigel and Jin Han doing the WOD

For time of:
10-9-8-7-6-5-4-3-2-1
Bench Press Bodyweight
KB Swings 24kg

Done by:

• Nigel, BW 165lbs (26:58)
• Jonathan, BW 150lbs (18:20)
• Jin Han, BW 155lbs (24:07)

Soon’s Birthday WOD 122607

For time of:
26 Weighted Pull-Ups @ 45lbs
12 Deadlifts @ 225lbs
77 Thrusters @ 45lbs

Done by:

• Jonathan (14:22)
• Jin Han, Pull-Ups@35lbs, DL@185lbs (14:47)
• Nigel (20:14)
• Soon (10:16)

Enjoy your rest day everyone.

Weighted Pull-Ups
1-1-1-1-1-1-1

Done by:

• Soon (32, 40, 40, 40, 40, 40, 40)
• Jonathan (32, 40, 44, 44, 44, 44, 44)
• Jin Han (16, 20, 24, 28, 28, 24, 26)
• Nigel (16, 24, 28, 32, 32, 32, 32)

All weights in KGs.

TABATA of:
KB CrossFit Swings
Push-ups
SMDL to a HighPull (SDHP)
Sit-ups

Reps = Points
Score is based on the lowest point of each exercise

TABATA = Do 20 sec of the exercise eight rounds with 10 sec rest in between. Record your total reps for each. Rest 1 minute before starting the next exercise. Finally, total the lowest score for each exercise.

Done by:

• Jonathan Wong (KB for swings & SDHP @ 24kg)
• Swings (11, 11, 11, 10, 10, 10, 8,
• Push-ups (12, 12, 12, 12, 12, 12, 12, 12)
• SDHP (10, 10, 10, 10, 10, 10, 10, 10)
• Sit-ups (14, 12, 12, 10, 10, 10, 10, 10)
• TOTAL SCORE = 40
• Jin Han (KB for swings & SDHP @ 16kg)
• Swings (12, 11, 11, 11, 10, 11, 10, 10)
• Push-ups (13, 13, 13, 13, 13, 11, 11, 11)
• SDHP (12, 12, 12, 11, 11, 10, 10, 10)
• Sit-ups (10, 10, 10, 10, 8, 8, 8,
• TOTAL SCORE = 39
• Soon (KB for swings & SDHP @ 24kg)
• Swings (10, 10, 10, 10, 9, 7, 7, 7)
• Push-ups (10, 10, 10, 10, 10, 10, 10, 10)
• SDHP (11, 11, 11, 11, 11, 11, 11, 11)
• Sit-ups (12, 12, 12, 12, 12, 12, 12, 12)
• TOTAL SCORE = 40

Below: jelly zombie after the workout

3 rounds for time of:
15 Hang Power Cleans@95lbs
15 L-Sit Pull-Ups
15 Split Jerks@95lbs
Run 1000m

Done by:

• Jonathan (34:02)
• Dinesh, Cleans & Split Jerks@35lbs, Asst. Pull-Ups subbed for L-Sits (44:50)
• Jin Han, Cleans & Split Jerks@85lbs for Round 1, 65lbs for Round 2 & 3, dropped weight because of neck whiplash (40:04)
• Pey, Cleans & Split Jerks@40lbs, Asst. Pull-Ups subbed for L-Sits (42:09)

Well done team! This WOD is definitely one to remember…

3 hour MTB @ 75% HRR then,
Voodoo weighted pullups 10 reps

21-15-9 of:
KB Crossfit Swings 24kg
Ring Push-Ups
Burpees

Done by:

• Jin Han, Swings@16kg (9:29)
• Jonathan (5:52)
• Juliana, Swings@12kg, Ring Push-Ups on knees (4:39)

workout #1:
3 rounds for time of:
15 bb thrusters
2m bear walk
3 turkish getup L & R

workout #2:
10,9,8,7,6,5,4,3,2,1 of:
kb swings
box jump @ 24″
knee ring pushups
ring rows

Done by:

• John (workout #1) (12:15) – thursters @ 50#, bear walk @ 2 x 24kg KB, getup @ 16kg KB
• Juliana Gan (workout #2) (7:03) – swings @ 12kg KB
• Pey (workout #2) (11:28) – swings @ 20kg KB