PushMore

3 rounds for time of:
15 Overhead Squats 95lbs
15 Strict Pull-Ups
15 Ring Dips
Run 400m

Done by:

• Jonathan (17:41)
• Jin Han, OHS@65lbs (26:01)
• Soon (20:48)
• Ben, OHS@45lbs (20:40)

“workout #1″
For time of:
100 jumping pullups
100 knee pushups
100 situps
100 squats

“Angie”
For time of
100 pullups
100 pushups
100 situps
100 squats

Done by:

• Juliana – workout #1 (11:14)
• Shen Kaibin – Angie (23:20)
• SoonKT – Angie (16:36)
• Pey – workout #1 (22:08)

Juliana doing situps & Kaibin doing pushups

Juliana doing pushups and Kaibin doing pullups

Kaibin squating

3 rounds for time of:
5 Weighted Ring Dips @ 12kg
5 Double KB Push Jerks @ 24kg
20 Alternating Single Leg Squats
2 Turkish Get Ups @ 20kg (1 per side)

Done by:

• Soon (7:26)
• Jonathan (5:33)

Post workout:
1RM Weighted Ring Dips

• Jonathan (20kg, 32kg, 40kg, 44kg, 48kg)
• Soon (24kg, 32kg, 40kg, 44kg)

2 rounds for time of:
20 KB CrossFit Swings 24kg
5 KB Snatches/arm 24kg
5 KB Clean & Press/arm 24kg
20 Single Leg Squats/alternate legs
5 KB High Pulls 24kg
5 KB Suitcase Deadlifts 32kg
20 Sumo Deadlift High Pulls 24kg
5 Power Clean 95lbs
5 Push Jerk 95lbs

Done by:

• Jonathan (19:52)
• Jin Han, 16kg for KB exercises, 24kg KB for Suitcase Deadlifts, 85lbs for Cleans & Push Jerks (21:37)
• Pey, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts & SDHP, 45lbs for Cleans & Push Jerks (13:51)
• Dinesh, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts, 12kg for SDHP, 45lbs for Cleans & Push Jerks (17:26)

CrossFit “Fran +5″
21-15-9
100lb Thrusters
Pull-Ups

Done by:

• Soon (7:53)

21-15-9 of:
Deadlift 135lbs
Handstand Push-Ups

Done by:

• Jonathan (4:52)
• Jin Han, Pike Push-ups subbed for HSPUs (4:41)
• Suraj, Pike Push-ups subbed for HSPUs (10:21)
• Nigel (10:12)

Compare to 071807

Workout #1
In 20 mins do as many rounds as possible of:
25 Rope Skips
10 Pull-Ups

Done by:-

• Jonathan (22 rounds)
• Soon (22 rounds)
• Jin Han (15 rounds)

Workout #2
5 rounds for time of:
15 KB Swing @ 16kg
15 Sumo Deadlift high pull @ 12kg
15 Ring Push-Ups on Knees

Done by:

• Ping (13:46)

10 rounds for time of:
Clean, Press, Push Press, Jerk 135lbs

Done by:

• Jin Han, Rounds 1-3@95lbs, 4-10@80lbs (12:28)
• Jonathan (13:54)
• Nigel, Round 1@115lbs, 2-3@95lbs, 4-10@100lbs (12:50)

recommended for 5 people or less
do 30 secs @ any of the 5 stations with 10 sec rest in between
then, repeat 5 rounds with 1 minute rest in between

workout:
KB swings
box jump @ 25″
pushups
squats
farmers walk @ 2 x KB

Done by:

• Juliana (KB swings @ 20kg) (farmer’s walk @ 24kg KB each)
• Nigel (KB swings @ 20kg) (farmer’s walk @ 24kg KB each)
• Pey (KB swings @ 16kg) (farmer’s walk @ 12kg KB each)
• Soon (KB swings @ 20kg) (farmer’s walk @ 24kg KB each)
• John (KB swings @ 20kg) (farmer’s walk @ 24kg KB each)

12-9-6 of:
Deadlift 225lbs
20kg Weighted Pull-Ups
Ring Dips
24″ Box Jumps

Done by:

• Jonathan (14:59)
• Jin Han, DL@152lbs, Pull-ups@16kg (18:00)
• Pey, DL@70lbs, Asst. Pull-Ups, Ring Push-ups subbed for WPUs & Dips (8:10)
• Nigel, DL@180lbs (17:41)

21-15-9 of:
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (5:50)
• Jin Han, Thrusters@75lbs (7:16)

Compare to 100307