CROSSFIT ASIA

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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"Michael"

3 rounds for time of:

Run 800 Meters

50 Back Extensions

50 Sit Ups

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Compare to 081219

If you aren't having a near death experience @ the end

of this WOD ... you should have gone faster..

Welcome back Jason!!!

Deadlifts

1-1-1-1-1-1-1

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Ashley Repping the CFA T-Shirt while throwing

down on the almighty "Fran" during her level 1

Cert @ GSX Athletics... Congrats on the Cert

and we hope it was all you hoped it would be.

Also a big thanks to Jeff Tucker and his crew

for making our wayward child feel right @ home...

Look forward to the Gymnastics Cert. in the

near Future!!

Rest Day

or

Skills and Drills

(work on those things you feel are not to standard)

2 Weeks to the GAMES Qualifiers!! We must

have you registration NLT 5May09 in order to

participate!! "Are you Asia's fittest man or

woman? Prove it!!

BACK SQUAT

3-3-3-3-3

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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Compare to 081225.

"Danny"

Complete as many rounds in

20 minutes as you can of:

24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

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Compare to 090301

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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Compare to 090215.

Kaori working on hip opening drills

 with Iju during a Fundamentals Session

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to 090310.

Jackie and Robin working technique on

the Med Ball Clean.  They were rewarded

for their hard work with a session of

Fight Gone Bad.

"Run 5K"

Do you run like this?  Maybe you should..

THIS IS POSE METHOD!!!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 090206.

CrossFit Kids will start it's first classes this May!! We will have

a dedicated page with information provided by our newly certified

CrossFit Kids Coaches Beth and Mark Merrill!!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Compare to 090226.

Kaori Laying the smack down on "Nancy"!!!

K has come along way in only the 6 months

we have been open, not only is she becoming

a great athlete but a great trainer too!!!

REST DAY

Hang power clean and jerk

1-1-1-1-1-1-1 reps

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Dee making split jerks look easy.... Whats your favorite lift?

Post it with your WOD result in comments!!

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to 080416.

Lindsey was totally unphased by the damage inflicted

on her hands and pushed through like a warrior!!  We

expect her to give anyone in Asia a run for their money

in the CF Games Asia Qualifier, that is if we can keep her

on island long enough to get in some quality training..

"L" YEAH!!!

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

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Compare to 051106.

Vicky Working Front Squat Fundamentals

with Geoff.  She's been busy this month taking

on most of the one on ones herself.  Bet you guys

can't make both of us that busy.  Kaori says to bring it

on also!! Got a Okinawan friend you think would like CF,

K's your girl!!

REST DAY

Congrats to our bad ass 10AM bootcamp

 who will be graduating tomorrow after

they meet "FRAN" for the first time!

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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Compare to 090126.

Learning the GHD @ Level 1 Cert in February!

I am ready to have another cert already!! Let's

fill up the Run/Endurance Cert and show them

there are serious athletes in Asia.