CROSSFIT ASIA IN OKINAWA

01 November 2010

A WOD
Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

B WOD
15 Minute AMRAP
5 Thrusters 95/65lbs
7 Hang Power Clean 95/65lbs
10 SDHP 95/65lbs
Post rounds to comments

Are you being as awesome as you can be?

Member Appreciation Month

For those of you who have been with us for a year or more and are current
members we would like to show you our appreciation by offering you
30% off your regular membership for the month of Novemeber!! While
it is only a small token of our appreciation for your loyalty and
commitment we hope that you realize how much you mean to us
and the CrossFit Community here in Okinawa!

By crossfit on October 31, 2010 11:08 AM | 5 Comments

31 October 2010

Happy Halloween!
REST DAY!

By crossfit on October 31, 2010 11:01 AM | No Comments

30 October 2010

TEAM WOD
TBA
The Team WOD is going down @ 1400
Wear a costume, We will help ya figure out if
its good or evil!!

A WOD
900 Meter Run
then
As many double unders
in 2 minutes as possible:
Post time and total reps

B WOD
Run 5 k
Post time to comments

We will have open gym from 1000 -1100
The gym will be closed fro BC orientation from 1100-1300
Halloween Team WOD 1400-????
Regular WOD schedule for evening classes

By crossfit on October 29, 2010 10:31 PM | No Comments

29 October 2010

WE WILL BE OPEN FOR BUSINESS TODAY!!
A WOD
Deadlift
As many reps as Possible @ 1.5xBW
Then
6x2 @ 90% of your 1 RM

B WOD
Lynne
5 rounds of:
BW Bench Press Max reps
Pull ups Max Reps
Rest up to a maximum of 5 minutes between rounds
Post totals to comments

Boot Camp Orientation is @ 1100 on Saturday!

By crossfit on October 28, 2010 6:58 PM | 3 Comments

28 October 2010

ATTENTION:
Because of the strength of the Storm
we are closing the Gym early!! See
you tomorrow!!!
A WOD
10 Rounds for Time:
10 Shoulder to Overhead 95/65
10 Ring Rows
Post time to comments

B WOD
"Nancy"
5 rounds for time of:
400 Meter run
15 Overhead squats 95/65lbs
Post time to comments

By crossfit on October 27, 2010 8:34 PM | 3 Comments

27 October 2010

REST DAY

Remember no 1730 WOD.. so plan your make up
accordingly.....

By crossfit on October 26, 2010 10:04 PM | No Comments

26 October 2010

A WOD
"The Seven"
Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments

B WOD
CrossFit Total
Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep

So I totally screwed up the announcements yesterday..
Let me try again...

Wednesday is a rest day .. there will be no 1730 class
If you need to make up a WOD please plan accordingly.

Saturday is Bootcamp orientation so the gym will be
closed from 1100 to 1300.
1400 will be a Team WOD in costume (or not)
with a Good vs Evil theme (teams will be made
based on the costume).

Evening WOD's will be the normal programming.

Sunday is a Rest Day.. there will be no WOD other
than the Free 1000 WOD .. which anyone is welcome
to come to....

By crossfit on October 25, 2010 6:15 PM | 2 Comments

25 October 2010

A WOD
"Michael"
3 rounds for time:
Run 800 Meters
50 Back Extensions
50 Sit ups
Post time to comments

B WOD
"Fran"
21-15-9
Thrusters 95/65lbs
Pull Ups
Post time to comments

We have a trainers meeting WEDNESDAY @ 1730
it's a rest day so if you need to make up a WOD
please plan appropriately. There will be no 1730
WOD but the 1815 is still on!

Change to the schedule
I totally overlooked that Kadena Changed Halloween
so I have adjusted the time below to accommodate those
athletes with Kids. See below!

Saturday we will be doing a Team Halloween WOD, wear
a costume, the theme will be Good vs.Evil....again we will
run this WOD @ 1400.. We will be doing bootcamp orientation
so there is no 1200 WOD, but we will have regular programming
for the evening WOD's

By crossfit on October 24, 2010 9:31 PM | 2 Comments

24 October 2010

A WOD
Run 7 Km
Post time to comments
B WOD
3 rounds for time
Run 400 Meters
50 Squats
Post time to comments

We are still closed for the Cert today but both of
these WOD's can be done anywhere ...Enjoy!!!!

By crossfit on October 23, 2010 7:28 PM | 1 Comment

23 October 2010

REST DAY

Closed for the Level 1 Cert. See you Monday!!!

By crossfit on October 22, 2010 11:12 PM | No Comments

22 October 2010

A WOD

Complete AMRAP in 20 minutes of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments
B WOD
Death by Clean and Jerk
135lbs/95lbs
Do 1 Clean and Jerk the first minute
2 Clean and Jerks the second minute
3 Clean and Jerks the Third Minute
Continue until you can no longer
complete the number of repetitions
with the minute.

Level one Cert this weekend means we will be closed
get in for your last chance until Monday to WOD!

By crossfit on October 21, 2010 8:57 PM | 5 Comments

21 October 2010

A WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments

B WOD

3 Rounds for Time:
30 Hammer Slams
30 Double Unders
30 Ring Rows
Post time to comments

By crossfit on October 20, 2010 7:50 PM | 6 Comments

20 October 2010

A WOD

Snatch Balance

Establish a 1 RM

B WOD

"Helen"

3 rounds for time of:

Run 400 Meters

21 Kettlebell Swings 24/16kg

12 Pull Ups

Post time to comments

Afternoon Crossfit Kids classes are back! The CFK classes run from

15:30 to 16:30. Remember, there is no open gym during CFK time.

Welcome back Coach Jewel!

By crossfit on October 18, 2010 7:31 PM | 2 Comments

19 October 2010

REST DAY

By crossfit on October 18, 2010 7:30 PM | No Comments

18 October 2010

A WOD

For Time:

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

B WOD

2-4-6-8-10-12-10-8-6-4-2

Burpees

Bar Dips

Post time to comments

By crossfit on October 17, 2010 3:19 PM | 3 Comments

17 October 2010

TEAM WOD

By crossfit on October 17, 2010 9:57 AM | No Comments

16 October 2010

A WOD

Back Squat
5x5 @75% of your 1 Rep max
This is not a linear progression .. the weight
you start with is the weight you end with...
Post Loads to comments
compare to 8 September 2010

B WOD
AMRAP in 10 minutes of:
2 Rope Ascents
6 Pull ups
10 Kettlebell Swings 24kg/16kg

 

By crossfit on October 15, 2010 6:05 PM | 2 Comments

15 October 2010

Rest Day

Larissa kicking her nemesis' ass!!

Next AM/PM BootCamps start on 30 October
there is still some room left for our last bootcamp
of the year!

Level 1 Cert 23-24 October...We will be closed!

By crossfit on October 14, 2010 9:48 PM | No Comments

14 October 2010

A WOD
"Jerry"
Run 1 Mile
Row 2k
Run 1 Mile

Post time to comments

B WOD
Snatch
-Burgener Warm up
-Skill transfer drills

CrossFit Kids Fall Session starts in
a week!

By crossfit on October 13, 2010 8:33 PM | 3 Comments

13 October 2010

A WOD
Shoulder Press
5 Sets of 2 @ 80% of your 1RM

then

3 attempts @ max height box Jump!

Post loads and height to comments

B WOD
For Time:

Row 500 Meters
then
5 rounds of:
5 pull ups
10 push ups
15 Squats
then
Row 500 Meters
Post time to comments

By crossfit on October 12, 2010 8:13 PM | 3 Comments

12 October 2010

A WOD
"Elizabeth"

21-15-9 reps of:
Clean 135/95 pounds
Ring dips

Post time to comments.

B WOD

LINDA

10-9-8-7-6-5-4-3-2-1 of:

Deadlift 1.5 BW

Bench Press BW

Clean 3/4 BW

Set up 3 bars and storm through for time.

Post Time to comments

More Team WOD fun!!!

By crossfit on October 11, 2010 5:56 PM | 3 Comments

11 October 2010

REST DAY

We are pushing the AM/PM boot camp
start dates to 30 October. Sorry for the
changes... I hope this doesn't inconvenience
anyone....

By crossfit on October 10, 2010 8:07 PM | No Comments

10 October 2010

TEAM WOD

By crossfit on October 9, 2010 9:37 PM | No Comments

09 October 2010

A WOD
Jumping "Fran"

21-15-9

Thrusters 95/65 lbs

Box Jumps 24"/20"

Post time to Comments

B WOD

3 Rounds of Max Reps

-Shoulder press
-Push press

-Push Jerk

@ 75% of your 1RM for Shoulder Press.

Rest 3 minutes between sets

Post reps and loads to comments.

Congrats to Paulette who had some huge

jumps during CrossFit Total to include a

230lb Deadlift!!

Don't forget our Next BootCamp Orientation is

Scheduled for next Saturday, if you have friends

who are are interested get them in for a demo

ASAP!

By crossfit on October 8, 2010 9:42 PM | 2 Comments

08 October 2010

A WOD
For time:
30 Muscle Ups
If you cannot do muscle ups, do 90
pull ups and 90 dips..

If you are doing progressions
rings will be set to 3/4 body extension

B WOD
For Time:
10 tire flip and hops NSFG/NSFB
50' Bear Crawl
10 Sit ups
10 Lateral box jumps 20"/16"
( jump sideways on the box and off the box)
10 HandStand Push Ups
25 Squats
10 HandStand Push Ups
10 Lateral box jumps 20"/16"
10 Sit Ups
50' Bear Crawl
10 Tire Flip and Hops

Post Time to comments

2.5x Body weight Deadlift... CHECK!!!!

By crossfit on October 7, 2010 7:43 PM | 4 Comments

08 October 2010

REST DAY

Don't forget there are no WOD's tonight!!
We have a large Demo group and need the
room .. thanks for your understanding and
as always I am sorry if this inconveniences
anyone...........

By crossfit on October 7, 2010 12:07 AM | 1 Comment

06 October 2010

A WOD
Bench Press
5-5-3-3-1-1-1
Post Loads to comments

B WOD
Death by Med ball Clean
Do 1 Med ball clean the first minute
2 med ball cleans the second Minute
3 Medball cleans the third minute
continue until you can no longer do the
the prescribed number of repetitions
for within a minute.

Post time to comments

Our next bootcamps will start 16 October..
We will be running both AM and PM camps.
call and set up an appointment for your
assessment!! It's the last bootcamp of the
Year and we foresee a waiting list for the New
Year BootCamps ... don't wait call us now!!
Phone 098-987-7754 or Email: Info@crossfitasia.com

By crossfit on October 5, 2010 6:36 PM | 1 Comment

05 October 2010

A WOD
AMRAP in ten minutes of:
135/95lbs Squat clean, 6 reps
12 Pull-ups
24 Double-unders

B WOD
Annie
50-40-30-20-10
Double Unders
Sit-Ups

Post Time to Comments

If you didn't see the post, the level1 cert is
back on!!! .. three weeks away .. register now
@ LEVEL 1 CERT

Thursday is a rest day .. there will be no evening WODs
1730,1815,1900. We are running a mass Demo .. sorry
for the inconvenience.

By crossfit on October 4, 2010 7:47 PM | 2 Comments

04 October 2010

A WOD
CrossFit Total
In the following order
Establish a 1 Rep max for:
Back Squat
Shoulder Press
Deadlift
Make 3 attempts for each lift!

B WOD
21-15-9
Back Squat @ Body Weight
Knees to Elbows
Post loads and time to comments

The Level 1 Cetification is back on!!! It's only 3 weeks
away so get registered now!! Mil Discount code is available
just give us a call and we will provide it to you!! 0989877754

By crossfit on October 3, 2010 4:32 PM | 3 Comments

03 October 2010

REST DAY

NO TEAM WOD TODAY!!!

1500 Ninja Test

By crossfit on October 2, 2010 10:25 PM | No Comments

02 October 2010

A WOD

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.

B WOD

Shoulder Press

5-5-3-3-1-1-1

Push Press

5-5-3-3-1-1-1

Establish Benchmarks for these two lifts

There will be no Team WOD this Sunday
It's a scheduled rest day and we have a lot
going on!! There will still be a 1000 Free WOD
So if you really need your fix ..be @ the box
when the doors open!

By crossfit on October 1, 2010 10:41 PM | 2 Comments

CROSSFIT ASIA

October 2010 Archives

01 November 2010

31 October 2010

30 October 2010

29 October 2010

28 October 2010

27 October 2010

26 October 2010

25 October 2010

24 October 2010

23 October 2010

22 October 2010

21 October 2010

20 October 2010

19 October 2010

18 October 2010

17 October 2010

16 October 2010

15 October 2010

14 October 2010

13 October 2010

12 October 2010

11 October 2010

10 October 2010

09 October 2010

08 October 2010

08 October 2010

06 October 2010

05 October 2010

04 October 2010

03 October 2010

02 October 2010

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