Goi's Fitness Forum

Thought I'd post a list of past 300 WODs that we've done in case it gets lost.

"April Fools"
3 rounds
6 pullups/inverted rows
12 1H-KBS - 16kg/10kg
6 ring dips/knee pushups
12 1H-KBS - 16kg/10kg
12 ab roller
400m
Guys:12:27min (Goi)
Girls: 13:37min(Joyce)

"Rain by damned"
5-10-15-10-5 reps
Pullups
Ring fallout/ab-roller
Box jumps
Pushups
KB OHS - 24kg
9:12min (Sufian)

"Keith turns 37"
2x70m prowler sprint - 40kg
17x ring dips
20x pullups
37x KBS - 24kg
400m
Guys: Phing (13:44min)

"Goi turns 32"
4 rounds
4x burpees
8x pullups/inverted rows
16x ab roller/ring fallout
32/32x one handed KBS - 16-24kg guys, 8kg girls
Guys: Phing (18:24min)
Girls: Joyce (15:30min)

"7"
3 rounds
7x pullups/inverted rows
7x 1H swings/side, 20-24kg guys, 8-12kg girls
7x ab roller/ring fallout
400m run
Guys: Goi (9:27min)
Girls: Joyce (9:35min)

"Earning the Carbs"
3 rounds
14x pullups/inverted rows
14x ring fallout/ab-wheel
14x dips/pushup
14x OH KBS - 20-24kg guys, 8-12kg girl
400m
Guys: Goi (16:03min)
Girls: Joyce (13:22min)

"Unnamed"
Team workout, AMRAP in 2 min, 60s rests between stations, 3 rounds
40m 60kg prowler sprints
Pullups

"Unnamed"
2 rounds of:
40m prowler push
6 pullups
6 burpees
6 side-side pushups/side (1-H on MB, alternate each time)
6 heidens/side
6 KB C+J/side w/16 or 20kg
6 ab roller/ring fallout
Guys: Xian (8:01min)
Girls: Joyce (6:25min)

"Columbia"
21, 15, 9
Kipping pullups
1H KB walking lunge - 16kg
Ring dips
KB snatch - 16kg

6:46min(Sufian)

"Elliott's in"
2 rounds for time(any order)
20x box jumps
20/20x KB C+P - 16kg
20/20x single handed KBS - 20/16kg
20x wall climbs
20x pullups

15:15min(Sufian)

"Elliott's not in"
1min AMRAP, 2 rounds (1 min rest between rounds)
A pullups
B ring pushups (feet elevated)
C ab roller
D 1H KB swing
E MB slams 5kg
F tyre flip+crossover (200kg?)

"Charms 1"
5 rounds
5x snatch grip deadlift - 60kg
5x incline bench press - 60kg
5x ab-wheel
5x pullups

"Charms 2"
3 rounds
12/12x DB piston press - 15kg
12/12x DB renegade rows - 15kg
12/12x gripper plate swing - 15kg
7:28min(Goi)

"Big Vic"
21-15-9(except wall climbs which are just once)
400M
Burpees
Low Wall Clear
Pullups
Low Wall Clear
KB overhead swing - 16-24kg
Low Wall Clear
Box Jumps - 28"
Low Wall Clear
Ring Dips
24:47min(Elliott)

"And then there were 4"
3 rounds, AMRAP 60s
250kg tire flip
5kg medicine ball slam
20kg KB clean+jerk/press
28" box jump
Rest

"Captain America"
4 rounds
7x pullups
14x burpees
21x 24kg overhead swing
7:49min(Sufian)

"Glycogen Depletion"
10 tuck jumps
10 jumping lunge/leg
10 reverse lunges/leg
20 air squats
10 bar dips
20 push ups
10 bar dips
10 strict pull ups
10 kipping pull ups
10 jumping pull up
10 KB press/hand - 16kg
5 KB push press/hand - 16kg
5 KB jerks/hand - 16kg
10 abs rollout
10 KTE
10 abs rollout
11:29min(Phing)

"Rock Lee 21"
21 Pullups
21 Swings 24kg KB
21 1H OH Lunges 16kg KB
21 Ring Dips
21 KTE
21 C+J 16kg KB
21 Burpees
7:29min(Sufian, 20kg KB)

"Rocky's Pizza"
6 deadhang pullups
8/8 1-H walking lunges 16kg KB
10 ring pushups
12 OHS swings 24kg KB
4:41min(Goi)

"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
Guys: 12:20min(Vic)
Girls: 18:39min(Adeline)

"May Day"
AMRAP 60s work intervals, 3 rounds
Ring dips
Walking lunges
16kg snatch
Pullup
Rest
Sufian - 256

"Red Dot"
10 Pullups
10 HSPU
10 Burpees
10 OH Swings w/24kg KB
10 One-leg hip extension with cross-knee drive from plank position
10 1H Lunges w/16kg KB (5 each leg)
10 Inverted Rows
10 Ring Dips
10 Burpees
10 C+J w/16kg KB (5 each side)
10 V Ups
12 Pistols (5 each leg)
Guys: 6:05min(Goi)
Girls: 9:28min (Steph)

"Work Capacity 101"
10 rounds, on the 120s
5x pullups
10x mountain climbers
15x full burpees
20x jumping jacks

"Back to Basics"
3 rounds
3x 115# clean
6x 115# OHP
9x 185# deadlift
6x kipping pullup
3x 115# front squat
Guys: 9:28min(Phing/Goi)
Girls: 8:38min (Steph)

"Helen"
3 rounds
400m
21 overhead KB swings - 24kg
12 pullups
Guys: 10:47min (KC)
Girls: 12:12min (Steph)

"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
Girls: 10:35min (Joyce)

"HUAT AH!!!"
2 rounds
400m run
8x pullups
8x KTE OR ab-wheel
8x ring dips OR 16x bar dips
8x 1-handed KB walking lunge - 16kg
8x BW full burpees
8x HSPU OR 8x 2-handed 16kg KB press/jerk
8x overhead KB swing - 24kg
9:45min(Sufian)

"Evil Mink"
400m run
21x KB clean+press - 16/20kg
21x KTE OR ab-wheel
400m run
15x KB clean+press - 16/20kg
15x KTE OR ab-wheel
400m run
9x KB clean+press - 16/20kg
9x KTE OR ab-wheel
9:49min(Sufian)

"Met-con Ninja"
7 rounds
11x wall balls - 20lb OR
11x double handed dumbbell thruster - 10kg OR
11x single handed KB thruster - 16kg
11x full burpees
11x kipping pullups
15:19min(Sufian)

"Coregasm"
3 rounds
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips
Guys: 6:04min (Sufian)
Girls: 5:58min (Steph)

"Phing's Day Off"
2 rounds
400m run
8 ring dips
12 kipping pullups
16 single handed KB thruster - 16kg
20 mountain climbers
24 KB swings - 20kg
10:20min (Sufian)

Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
Girls: 10:13min (Diana)

"Sufian"
1 round
28x pullup
28x 20kg KB swings
28x 16kg KB clean+press/jerk(14x per side)
28x ab-wheel/ring jack knife
28x 24kg KB deadlift
28x burpees
28x bar dip
Best timing: 8:11min (Sufian)

"Jordon"
3 rounds
1) 16x 16kg per hand walking lunges
2) 6x pullups
3) 2x50m sprint
4) 10x Ab-wheel
5a) 8x Ring dip OR
5b) 8x Bar dip
6) 10x 20kg KB swing

"Jingle Bells"
3 rounds
16x single handed gripper plate walking lunge - 15kg
8x bench press - 135lbs
16x jump squats
6x kipping pullups
10x deadlift - 135lbs
Best timing: 6:12min (Keith)

Unnamed
AMRAP, 3 rounds, work set duration = time taken for the run
Ring inverted row
20kg KB swing
Bar dip
2x80m sprint
16kg single handed thrusters
Pullups

"Fight Gone Bad"
3 rounds, on the minute station switch, 1min rest between rounds
20lb per hand thruster
75lb sumo high pull
Bench jump
75lb push press
45lb hang clean

"East Side"
3 rounds
8 Chins
8 KB DL 24kg
10 Push up BW
10 Squats BW
15 Swings 16kg
Best Timing: 3:46min (Phing)

"300"
25x Pull-up
50x Push-up
50x Deadlift @ 60kg
50x Box Jump @ 20"
50x Hollow Rock
50x KB Clean and Press @ 16kg (KB must touch floor between reps)
25x Pull-up
Best Timing: 14:47min (Phing)

Unnamed
On the 30s, 7 rounds
3/3x BW pistols
6x pullup
6x 135lb deadlift
6x 135lb bench press
6x kneeling ring jack knife

Unnamed
Ladders 1-10 on the minute
A1 Ring pullups(failed at round 9, only got 7,5 for last 2 rounds)
A2 Mountain climbers
B1 Box jump
B2 Clap pushup

Unnamed
Ladders 1-5-1
Ring inverted rows
Tuck jumps
Pushup
Walking lunge

Unnamed
Ladders 1-10
A Pullup
B Box jump
C Ring pushup
D Air squat

A+B on the even minute, C+D on the odd minute

Unnamed
Ladders, on the minute
2 pullups, 1 ring dip
4 pullups, 2 ring dip
6 pullups, 3 ring dip
8 pullups, 4 ring dip
6 pullups, 3 ring dip
4 pullups, 2 ring dip
2 pullups, 1 ring dip

Kevin Chia
12lbs curl
15lbs curl

sleep

Xerxes
6 x One Arm Squat Press (each arm) (16kg)
10 x KB Swing (20kg)
8 x KB DL (24kg)
6 x Chin-ups
16 x DB Walking Lunges (16kg each hand)
3 rounds for time
Best Timing: 5:01min (Keith?)

Captain
24 x Alternating lunges w/15kg
8 x Chin-ups
12 x Romanian DL (16kg)
8 x push-ups
12 x weighted squats (16kg)
8 x band standing rows (40mm)
3 rounds for time
Best Timing: 5:37min (Keith?)

Queen Cargo
12 x Reverse Crunch
10 x KB Swings (20kg)
8 x KB DL (24kg)
6 x Chin-ups
16 x Walking lunges (7.5kg each hand)
3 rounds for time
Best Timing: 4:29min (Goi?)

King Leonidas
10 x Ab-wheel
8 x push press (15kg)
15 x weighted squats (16kg)
8 x push-ups
10 x Single arm KB Swings (16kg. Do both arms)
4 rounds for time
Best Timing: 6:27min (Keith?)

Stelios
10 x KB Swings (16kg)
8 x KB DL (24kg)
16 x walking lunges (16kg)
6 x chin-ups
8 x push press (15kg)
3 rounds for time
Best Timing: 4:16min (Goi?)

Theron
8 x ab-wheel
8 x chin-ups
12 x weighted squats (16kg)
8 x push-ups
12 x KB DL (32kg)
3 rounds for time
Best Timing: 3:59min (Keith?)

Dillios
10 x ab-wheel
8 x KB swing (20kg)
8 x KB DL (24kg)
10 x alternating lunges (16kg each hand)
10 x squat jumps
6 x chin-ups
3 rounds for time
Best Timing: 4:58 (Keith?)

Astrios
10 x ab-wheel
24 x squat jumps
6 x chin-ups
10 x KB Swings (16kg)
10 x KB DL (16kg)
12 x push ups
3 rounds for time
Best Timing: 5:40min (Goi?)

You forgot:
Darius
3 rounds for time
12x BW chinups
2x8 walking lunge w/8lb MB side to side
15x pushups
15x 15kg BB thrusters
Best Timing: 4:46 (Keith?)

can we like sticky the timings so that we can benchmark?

freaks like sufian are not allowed to take part, he only spoil market! lol

Posted my times up to start. But I'm sure Keith/Phing/Xian were faster than me for a lot of those, so feel free to update.

Darius
3 rounds for time
12x BW chinups
2x8 walking lunge w/8lb MB side to side
15x pushups
15x 15kg BB thrusters
Best Timing: 4:46 (Keith?)

Weib wrote:can we like sticky the timings so that we can benchmark?

freaks like sufian are not allowed to take part, he only spoil market! lol

Well, your first priority should be to become stronger than the you of yesterday, stronger than you were a half day ago, a minute ago (I watch too much Naruto)

But at the same time you want to know how you are doing relative to others. Besides, part of why we get together for these now is the competitive nature (against self and others) and the camraderie.

Canuck eh wrote:

Weib wrote:can we like sticky the timings so that we can benchmark?

freaks like sufian are not allowed to take part, he only spoil market! lol

Well, your first priority should be to become stronger than the you of yesterday, stronger than you were a half day ago, a minute ago (I watch too much Naruto)

But at the same time you want to know how you are doing relative to others. Besides, part of why we get together for these now is the competitive nature (against self and others) and the camraderie.

sounds like kakashi or is it some senin lol

Why hasn't Phing/Xian chimed in with their times? I'm sure they did better than us in some of those workouts.

phing maybe but not me lah i so slow one in 300 always one of the last

give me a break, some of us have to work 80+ hour weeks you know...

ok what I can find in my workout log:

xerxes best time (16 mar 08 at OPT): 5:05
captain best time (27 Mar 08 at OPT): 5:50
queen cargo best time (5 feb 08 at OPT): 4:29
king leonaidas best time (8 may 08 at OPT): 6:32
theron best time (31 jan 08 at OPT): 4:08
astios best time (10 jul 08 at OPT): 3:50

old man scold you liao! hor hor!

Canuck eh wrote:

Weib wrote:can we like sticky the timings so that we can benchmark?

freaks like sufian are not allowed to take part, he only spoil market! lol

Well, your first priority should be to become stronger than the you of yesterday, stronger than you were a half day ago, a minute ago (I watch too much Naruto)

But at the same time you want to know how you are doing relative to others. Besides, part of why we get together for these now is the competitive nature (against self and others) and the camraderie.

ROCK LEE

Another workout for our next rainy day:

From CrossfitKOP, http://aimeesfitnessblog.blogspot.com:

4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

9 rounds for time.

( In honor of Officer Paul Sciullo, III., 36, badge number 4179; WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.)

Don't think I could physically pull 275lbs without a lot of prep work, but that's besides the point.

275lbs is how many kg ?? 3 plates ??

125kg!

I can try if i wanna hit pr during a 300 session.. But feels weird..

It's just past my PR so far (124.4, or something strange like that), nowhere near 3 plates (140kg).

Here's another from gymjones, always good for a laugh (coz' I'd start crying otherwise, especially after last sunday's burpees, oh my aching left calf):

“Those Burpees Suck”:
10x Pull-up +
20x KB Swing @ 53# +
30x Box Jump @ 24” +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up

xarope wrote:Another workout for our next rainy day:

From CrossfitKOP, http://aimeesfitnessblog.blogspot.com:

4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

9 rounds for time.

( In honor of Officer Paul Sciullo, III., 36, badge number 4179; WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.)

Don't think I could physically pull 275lbs without a lot of prep work, but that's besides the point.

I welcome this one!

aha, at least there's no insane number of BW exercises.

but errr, 9 rounds of 1 rep deadlift without rest... ahha

those 275# deads won't do my butt injury any good!

And those burpees DO absolutely suck!

wah got burpess again knn...

...pro and hardcore workouts.
i dun wish for a rainy day.
wots burpees again?

burpees are when chiu burp and pee at teh same time...

oOo. pee. I gotta pee again. just realised we did more than 150 burpees yesterday...and am going to do more burpees later...my legs..

dun bruff u yesterday do like no kik liddat u should not be feeling anything in chiu legs....

Been thinking about how to do some partner workouts, and bumped into this one, Partner WOD (from SEALs crossfit WOD):

Run 400 meters-Max Box jump 24"
Run 400 meters-Max KB swing 50lb
Run 400 meters-Max Burpees
Run 400 meters-Max Thrusters 65lb
Run 400 meters-Max Jumping pull-ups

e.g. one person runs 400m, the other does AMRAP box jumps
the first returns, starts box jumping, the 2nd runs 400m

Seems doable with our equipment, guess we have to sub the thrusters with 1h version.

hahaha so if i walk back for the 400m, tt guy gotta jump like siao...it wun balance out on everybodys effort

chiu can pair up with me then cos moi will also walk back

based on our list of workouts so far, we can try to balance them out in terms of the 400m times. Score is in terms of total elapsed time as well as # reps.

xarope wrote:Been thinking about how to do some partner workouts, and bumped into this one, Partner WOD (from SEALs crossfit WOD):

Run 400 meters-Max Box jump 24"
Run 400 meters-Max KB swing 50lb
Run 400 meters-Max Burpees
Run 400 meters-Max Thrusters 65lb
Run 400 meters-Max Jumping pull-ups

e.g. one person runs 400m, the other does AMRAP box jumps
the first returns, starts box jumping, the 2nd runs 400m

Seems doable with our equipment, guess we have to sub the thrusters with 1h version.

i like this.
sounds very fierce.
choosing partner also very important. i ish weak, wait nobody huan to partner with me.
or can draw lots for pairing.