051014

squat

front squat

5x3

95-100-105-110-115

031014

olympiclift

power snatch

hang snatch x2 

40kg, 50kg, 60kg

bumper sprints

3 rounds +1

021014

squat

3x8

80-100-105

leg press

lunges

hamstring curl

leg extension 

011014

bench

3x8 

95-100-105

db incline press

till failure

weighted ring dips

10kg

290914

back day

weighted pull ups

3x8 with 10kg

bend over row

barbell wide grip row

deadlift 3x5

160kg

280914

front squat

5x5

90-95-100-105(3)-100

weightes pull ups

20kg x 5 

270914

am

bench dropset spotted

3rounds of

5 @ 100

5 @ 80

5 @ 60

pm

battle rope

3 rounds

0:20 alternate hands

0:20 double swing

rest as needed

then-

sprint 700m x 2

rest as needed

260914

olylift

emotm 3 heavy hang clean 80kg

10min

then

75m sprint x5

250914

conditioning

hardcore max

squat

high rep

8@60kg

8@80kg

2x8 @100kg

10@100kg

leg press

12-10-8-6

walk lunge 20steps

leg extention

230914

arms day

bicep curl 3x12

bicep hammer 3x12

ez bar bicep curl 7x12

tricep

pull down 3x12

press down 3x12

db skullcrusher 7x12

wod

3 rounds

300m sprint

30 kb swing 20kg

220914

presses

8reps or failure

25kg x 3sets

45kgx  4sets

50kg x 2set

then-

bodybuilding

pull ups 4x8

machine lat row superset barbell narrow row

inverted row with back extention

conditioning-

650m x2

(2:42)

100m~

210914

keng mei wod

machine press 3x10

3 rounds

partner a battle rop

partner b 30 goblet squat 20/8

then-

20 walking lunges

20/16kg

pm wod

front squat

3x8 @90kg

wod 1- 

5 rounds

10 ring dips

15 box jumps 22"

wod 2-

3 rounds 

treadmill sprint 150m

30 air squat

rest as needed between rounds

200914

tabata 0:20/0:10

squat

push ups

190914

olylift

emotm for 10min

3 hang cleans 80kg

rest and 

emotm for 10min

5 hang snatch 50kg

180914

squat

4x8 (c) 100kg

wod

7min amrap

25du

15 pull ups

 3r + 25+3

8min amrap

12 kb swing

10 burpees

4r

170914

bench press

5x3 (p)

100-105-110-115(2)-115(2)

3x8 (c) @70kg

incline till failure x3

cable

140914

reebok one challenge 2014

20.5km run with 15 obstacle

3 hours

110914

conditioning

du warmup

row interval 0:30/0:30

10 interval

finish with

10min cycle (5km)

100914

bench

5x5 constant 80%

(100kg)

incline

ring dips

conditioning

emotm for 10 min

5 hang cleans 70kg

then-

3 rounds of sled pull

football field. 

090914

squat

backsquat 5x5 constant 110kg

lat pull down after each set 10

lunges

calf

extention

080914

du warmup

endurance

20min amrap

10 benchpress 90kg

10 strict pull ups

10 du

4r+2

for 20min

max distance farmers walk 50kg each hand

10 burpees upon each drop.

back exercise

upper back

inverted row

bicep curl

pull ups

070914

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of: 
Row 750m 
50 Double Unders 
21 KB Swings, 20kg

then-

front squat

5x5 (c) @90kg

10 burpees after every round

060914

crossfit wod

for time

100 du

20 deadlift 100kg

20 pull ups

20 thrusters 40kg

20 burpees

200m run

13:52

030914

3 min amrap du

102 reps

row interval 0:30/0:30

5 intervals @ 1:29~1:36

strength

front squat

5 x5

80kg

80kg

85kg

90kg

100kg

020914

double unders 3min

then-

amrap 8mins of

7 back squat 100kg

7 ctb pull ups

 

4r

then-

7min amrap

5 hang cleans 70kg

7 bar facing burpees

5r+2

strength

bench

4x 5

60-80-100-105

incline

cable

010913

CFE STRENGTH & CONDITIONING WOD

As many rounds as possible in 8:00 of:
6 Deadlifts, 185/135lbs
12 Toes-to-Bar

3r+7

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 40kg each hand

4r+10

sprintx6

310814

front squat for 8 reps

60kg

70kg

80kg

80kg

70kg

60kg

cf endurance

7min amrap

9 ring dip

21 double unders

4 rounds

300814

olylift

snatch @50kg

then- 

emotm for 5 min

3 hang snatch @50kg

then

emotm for 10min

3 hang cleans @80kg

290814

skill based

ring muscle up practice

press

strict press for reps

12@40

12@45

12@50

push press

55-60-65

jerk @70

270814

bench

10@70

8@80

8@90

incline db press

seated wide press

260814

squat

5x8@100kg

leg press

3x8@240kg

stiff deadlift

250814

double unders practice

deadlift 

5@110

5@140

3@150

3@170

2@170

3@150

3@140

7@110

done

240814

squat

front squat 6x3

90-95-100-105-110-115

3x5 constant 90kg

pull ups x100

narrow lat pull

seated lat row

190814

squat

2@80kgx8

2@80kg x8 half bottom up squat

2@80lg x8 4sec pause squat

deadlift

stiffed leg

12@60kg

10@80kg

8@100kg

walking lunges

20steps x3 with 2 20kg kb

170814

100 pull ups

lat rows

narrow grip lat pulls

160814

oly lift

snatch warm up

3@40

3@50x2

hang snatch work

60kg x 3

heavy hang cleans

60x3

80x 3

90x 2 

80x3

150814

front squat

pause hold at bottom of 3rep

3@60

3@80

3@100

3@102.5

3@105

3@100

3@90

3@85

140814

jerk training

3@60

3@70

3@80

2@90

3@80

2@80

incline dumbell press

bench press superset

4x10 @55kg

10 push ups

cable pulls

arms work (biceps, triceps)

130814

squat

5x5

100-120-120-120-120-100

leg press

12-10-8-6

hamstring curl

120814

pull ups

100reps

dumbbell row 

3x8 @46kg each hand

110814

squat

front squat

5x5 (c) 100kg

bench press 1rm

115-120-125(pr)-130(f)-127.5(f)

rest

bench press

5x 8(c)

70% of 1rm

(90kg)

050814

squat

2 reps till max set

100-110-120-125-130-135(1)

back squat

5x5 @100kg

muscle snatch

5x5

snatch grip high pull

5@55kg x 2

5@75kg x 2

3@95kg x2

040814

bench

5x7 superset 5 pull ups

80kg

then-

heavy lat db row 

50kg superset 12 pushup after each hand

then

bench 

10-8-6

60-70-80kg

bar dip 3x10

cable fly 3x12

030814

front squat

5x5 (p)

90-95-100-105-110

deadlift

5x3

140-150-160-170-180kg

benchpress superset 

5x5@95kg

superset 5 pull ups

finish with

1500m row

020814

oly lift

5x3 hang snatch

60kg

squat clean practice

5reps @60kg couple sets

010814

crossfit

grace

30 clean n jerk @60kg

unofficial time : 4:20

then-

elizabeth

21-15-9

clean @60kg

dips

unofficial time :8:25

310714

box squat

5x3(c)

100kg

then-

5x5(c)

deadlift 140kg

small grace

30 clean n jerk 40kg

1:26

300714

squat

125x3

130x3

135x2

135x2

120x2

110x3

115x5

then-

leg press

12-10-8-6

200-240-280-320

hamstring flex

10-10-10

290714

oly lift

snatch

60kg 

5x3

hangcleans

80kg 

5x5

280714

bench

5x5 (p)

85-90-95-100-105

then 

100 bar dips

270714

squat

highbar practice

5x5

60-70-80-90-100

push jerk

3@60kg

3@80kg

3@90kg

1@100kg

wod

12 min amrap

12 kte

9 pull ups

6 burpees

50 kip pull ups

260714

oly lift practice

hang snatch 5x3 constant

60kg

hang clean constant

3x3 @90kg

250714

front squat

5x3 (p)

95-100-105-110-115

box squat 5x5 (p)

low box squat below parellel 

60-70-80-90-100(f)

240714

squat

7x3 (c)

130kg

then

strict press find 3rm

40-45-50-55-60-65-70(1)

then-

push jerk 

5x3

70-75-80-85-90

230714

bench

5x3 (p)

105-110-115-120-118(2)

3x5 (c)

90kg

then-

5 rounds

10dips

10 push ups

220714

squat

5x3 (p)

120-125-130-135-140-145(2)

5x5 box squat (c)

110kg

then-

kb lunges 

210714

squat

5x5 (c)

120

hang cleans 3reps max

60-80-90-100(f)-90-90(2)-80

200714

squat

5x5 (p)

105-110-115-120-125

5x3 (c)

110

50strict pull ups

50 kips 

50 horizontal ring lat pull

150714

heavy back squat

5x3

115-120-125-130-135-140(f)

break then-

5x5 (c)

115

leg press

15-12-10-8-amrap

100714

front squat

5x5 (p)

90-95-100-105-110

then-

back squat (c)

7x3

120kg

090714

squat program

back squat 5x5 constant

110kg

then-

5x3 strict presses

40-45-50-55-60-65-70(2)

push jerks 3rep max

60-65-70-75-80-85-90

080714

squat

back squat 5x3

110-115-120-125-130

leg press

12-10-8-6-4-2

80kg-120-160-200-240-280

wod

4 rounds of

5 double kb swing 20kg

5 step lunges 55kg

5 hang cleans 55kg

5 step lunges 55kg

070714

squat 

back squat 5x5

100-105-110-115-120

chest wod

bench press superset

5x5 constant

95kg

superset 8rep push ups

then-

100 bar dips

done

060714

squat

back squat 5x5

100-105-110-115-120

pm

handstand practice

knees to elbow

050714

let the squats begin.

 friday

front squat 5x3

90-95-100-105-110

then-

back squat 5x5 constant

100~105kg

pm-

hang snatch 3reps

3@50kg

3@60kg

then-

attempt heavy hang clean

90kgx3 @2set

100kg fail

90kgx3 @2 set

done

010514

conditioning

EMOTM for 10min

5 hang cleans 70kg

then-

EMOTM for 10min

5 push jerk 60kg

then-

every 0:30 for 10 rounds

12 push ups