09 February 2010
"Cindy"
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete AMRAP 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and
rounds completed to comments.
Compare to 091110.
We will be holding the first warrior
level up test on Saturday @ 1500. To be eligible you must
have @ least 1 month as a member or been
told by a trainer to that you are eligible.
Some of what will be tested:
-Ability to perform the basic movements to standard
-Ability to scale a workout intelligently
-Ability to perform the power olympic weightlifting
movements properly
-There will be more but these are what we have decided
will definitely be tested. Stay tuned!
By crossfit on February 8, 2010 6:35 PM | Comments(1)
08 February 2010
Rest Day
Cyrise getting some extra deads work in..
Strength training starts Tuesday the AM
session will run from 0900 to 1000 Tues
and Thursday and 1000-1100 on Saturday
(with the 1000 Ninja class being cancelled).
The PM class will run 1700-1800 on the same
days with no change to the regular WOD schedule.
ATTENTION: There are currently less than 10
people registered for the April Olympic Weightlifting
Cert... I know that alot of you are probably waiting
to make sure some short notice TDY doesn't pop up
but we are not giving Coach B any warm fuzzies in
regards to how many people to expect. If you are pretty
sure you are going to be able to attend then @ least go
to the registration page and put a deposit down so that
they know we are serious about a Oly lift cert. here in
Asia.... This is what the masses wanted so I went out and
got it for you, lets get signed up!!!
OLY LIFT REGISTRATION
Cyrise getting some extra deads work in..
Strength training starts Tuesday the AM
session will run from 0900 to 1000 Tues
and Thursday and 1000-1100 on Saturday
(with the 1000 Ninja class being cancelled).
The PM class will run 1700-1800 on the same
days with no change to the regular WOD schedule.
ATTENTION: There are currently less than 10
people registered for the April Olympic Weightlifting
Cert... I know that alot of you are probably waiting
to make sure some short notice TDY doesn't pop up
but we are not giving Coach B any warm fuzzies in
regards to how many people to expect. If you are pretty
sure you are going to be able to attend then @ least go
to the registration page and put a deposit down so that
they know we are serious about a Oly lift cert. here in
Asia.... This is what the masses wanted so I went out and
got it for you, lets get signed up!!!
OLY LIFT REGISTRATION
By crossfit on February 7, 2010 6:15 PM | Comments(0)
07 February 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 090530.
By crossfit on February 6, 2010 3:46 PM | Comments(1)
05 February 2010
Row 250m
21/15/9 reps of
Thruster (M:115#/W:85#)
Kettlebell swing (M:54#/W:35#)
Row 250m
This WOD comes to us from Jason Kalipa 2008
CFG Champion. He has been posting a weekly
challenge WOD since the new year..good stuff!
Post time to comments
21/15/9 reps of
Thruster (M:115#/W:85#)
Kettlebell swing (M:54#/W:35#)
Row 250m
This WOD comes to us from Jason Kalipa 2008
CFG Champion. He has been posting a weekly
challenge WOD since the new year..good stuff!
Post time to comments
5 CrossFit Games hopefuls all in a row!
Are you planning on competing in regionals?
You don't need to be a firebreather or even
be able to do the WOD's as Rx'd. You can
just participate for the sheer fun of it!!!
Don't forget we are closed Saturday unless
you are participating in the ladies day
event.
We will start Strength Training on Tuesday.
This was originally going to be available to
all levels but we would like the Warriors to
build a strong movement foundation before
we start adding more than the WOD to your plate..
Also due to popular demand we are going to be
canceling the 1000 ninja WOD so that a strength
class can be added for the AM folks too. For now the
PM class will start @ 1700 and both classes will
be Tues-Thursday- Saturday....
Are you planning on competing in regionals?
You don't need to be a firebreather or even
be able to do the WOD's as Rx'd. You can
just participate for the sheer fun of it!!!
Don't forget we are closed Saturday unless
you are participating in the ladies day
event.
We will start Strength Training on Tuesday.
This was originally going to be available to
all levels but we would like the Warriors to
build a strong movement foundation before
we start adding more than the WOD to your plate..
Also due to popular demand we are going to be
canceling the 1000 ninja WOD so that a strength
class can be added for the AM folks too. For now the
PM class will start @ 1700 and both classes will
be Tues-Thursday- Saturday....
By crossfit on February 4, 2010 7:01 PM | Comments(5)
