"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 080409.
Sorry for the late post!! John feeling 
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090128.
Warrior WOD: Vicky's Choice
"Barbara"
Five rounds,each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090303.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 0900410.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
We have put the computer back up
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
Bootcamp gradutates tonight!! Come watch them
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 081107.
BMack will be here in a little more than a
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound
dumbbell between the legs
above crossed
ankles and jettison the dumbbell after third
rep and
continue with strict pull-ups and then
the kipping pull-ups. Coming off
the bar or
going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090319.
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th
in Farah Providence, Afghanistan
when an IED he was working on detonated.
Daniel is survived by his mother Sheryll,
his father Delbert, his younger sister Katie,
and his twin brother Matthew (also a Marine).
A special Thanks to all the Trainers who
made it out to the Trainer Workshop! We
hope it was truly worth your time and that
you got some information that will help you
on your way to becoming incredible trainers
and from what we saw all of you are well on
your way. It was a great experience not only
for us but the 6 CrossFitters you trained today.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work
followed by ten seconds
of rest
where the first 8 intervals are pull-ups,
the second 8 are
push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8
intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090129.
7PM Bootcamp learning the overhead squat with
our new technique bars and plates. What a great
class!! You put everything you've got into
every workout, making it easy for us as coaches!!!
Why should you do the Running and Endurance certification in July?
-Running is a Skill
-Improving your WOD times
-Skill Transfer
-Reduce Injury ( running has the highest
injury rate of any sport)
Brian Mackenzie is a Level3 POSE certified
Coach who has participated in countless
long distance and Ultra distance endurance
events. If you have a love for endurance
sport, or just want to improve your running
CrossFit Asia is the place to be 4-5 July!!
