THURSDAY 130214

Shoulder Press
1-1-1-1-1 (One rep max)
Chun: 135
King: 120
Hier: 115
Upshaw: 85

"Hortman Modified"

Complete as many rounds as possible in 25 minutes of:
Run/Row 400 meters
40 Squats
4 Muscle-ups or 8 Jumping Muscle-up

Post rounds completed to comments.

Chun: 4 rds + 2 MU Rx
King: 4 rds + 300M Rx
Hinger 4 rds + 250M

TUESDAY 130212

Bench Press
1-1-1-1-1 (Post your one rep max)
Verell 195
King: 215
Chun: 225
Upshaw: 205


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Verell: 9:23
Rhoades 11:20
King:10:59
Chun:11:08
Upshaw: Completed

MONDAY 130211

Hang squat clean
5-3-1-1-1 (Start light to one rep max)

Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

Post your time:

We will not meet at 0530. Complete this WOD sometime today: send your one rep max and time.

FRIDAY 130207

Complete as many rounds as possible in seven minutes of:
Body weight Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Post rounds completed to comments



2013 Asia Regional CrossFit Game venue.

THURSDAY 130207

Deadlift
1-1-1-1-1

Hiner: 225-245-275-295-300
King: 225-245-275-285-300
Macalintal:225-245-255-275-285

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Hiner:3:50, 3:40, 3:48
King:3:07, 3:14, 3:04

WEDNESDAY 130206

Shoulder Press
5-3-1+

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Chun: 9:07
Harris: 9:21
Upshaw: 10:00
Macalintal:12:50
King: 16:54 (185lb)

TUESDAY 130205

Bench Press
5-3-1+

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.