WOD 121812

Turkish Get Up, 5 minutes for reps(using a moderate load).

11 reps @ 16kg


“Death by Clean & Jerks”

With a continuously running clock, do 1 clean & jerk the first minute, 2 clean & jerks the second minute, 3 clean & jerks the third minute.. Continuing for as many minutes as you are able to. Use as many sets as necessary to complete the reps for each round.

*Barbell @ 60kg/40kg.
**Compare to 081012.

6m+4 (40kg)

Beginner: Scale movement and load as necessary.



Own workout (hand torn due to Murph workout):

Back Squats 5-5-5-5-5



Hero WOD:

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


WOD 121412

21-15-9 reps for time of:
Deadlifts @ 70kg/50kg
Dumbbell Push Press @ 35lbs/25lbs.

14:19 (RX’ed)

Beginner: Complete 3 rounds, scaling movements and load as necessary.
Advanced: Deadlifts @ 85kg/60kg, DB @ 40lbs/30lbs.


Bonus Workout:
14:12 (PR)

WOD 121312

10-8-6-4-2 reps for time of:-
Power Cleans @ 45kg/30kg
Front Squats @ 45kg/30kg
Double Unders x3


Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

WOD 121012

CrossFit Asphodel, Hong Kong

1) Shoulder Press 1 Rep Max


2) Floor Press

40,50,55,57(0) kg

3) Weighted Pull Up


10 Minute Metcon:

Odd Minute

10 DB Rear Delt Fly
15 Floor Press
20 RS Press

Even Minute

Row 250m/70 DU


WOD 112612


Back Squats 2-2-2-2-2-2-2


In 5 minutes, compete as many reps as possible of:
Dumbbell Snatches @ 35lbs/25lbs
*These are total reps for both arms.

Rest 90 seconds, then:-

Run 800m for time.




100 burpees for time


WOD 112412

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

50-60-65-70-75-80-85-90-95 (PR)

Previous Deadlift PR 80kg.

Open Day

In 15 minutes, complete as many rounds as possible of:
10 Squats
10 Ring Rows
10 Dumbbell Push Press @ 35lbs/25lbs
Run 200m


Tag Team variation:
Partner A: Run 200m
Partner B: 7 Squats, 7 Ring Rows, 7 Dumbbell Push Press @ 35lbs/25lbs


WOD 112212

In 25 minutes, complete as many rounds as possible of:
50 Double Unders
50 Burpees
50 Kettlebell Swings @ 16kg/12kg
50 Walking Lunges(alternating legs)
50 Push Press @ 20kg/15kg


WOD 112112

Front Squat 3-3-3-3-3


In 15 minutes, complete as many rounds as possible of:
20 Ring Rows
20 Knees-to-Elbows
20 Squats
Run 200m