CROSSFIT ASIA

November 2010 Archives

01 December 2010

A WOD
Task Priority
"Fight Gone Bad"
3 Rounds for time:
20 Wall ball Shot 20/14lbs
20 Sumo Deadlift High Pulls 75/55lbs
20 Box jumps 20" box
20 Push Press 75/55lbs
20 calorie Row

B WOD
200m run
15 pull-ups
200m run
15 Dips
200m run
15 Push-ups
200m run
15 Squats
200m run
15 Burpees

Post time to comments
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Learning pose running drills or rehearsing
a robber in the parking lot?
By crossfit on November 30, 2010 2:08 PM | 3 Comments

30 November 2010

A WOD
"Jackie"
1000M row
50 Thrusters 45/35lbs
30 Pull Ups
post time to comments

B WOD
-Shoulder Press
-Push Press

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

If established, do
5X3 SP @ 70%
5X5 PP @ 70%

post loads to comments
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By crossfit on November 29, 2010 3:19 PM | 4 Comments

29 November 2010

A WOD
Shoulder press
 max reps 1/2 Body Weight
 then
5x3 @ 85% of 1Rep max

Post reps to comments

B WOD
12 min AMRAP
-3 min for each couplet
-no rest between exercises

3 min
5 Knees to Elbows
10 Air Squats

3 min
5 push-ups
10 Walking lunges

3 min
5 Kettle Bell swings 24/16kg
10 Mountain climbers

3 min
5 DeadLifts 175/115#
10 Double Unders

Post reps to comments
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This Sunday was a scheduled rest day but we
will continue with the Team WOD madness next
Sunday!!! I hope to see everybody there!!!
By crossfit on November 28, 2010 11:26 AM | 2 Comments

28 November 2010

REST DAY!!

NO TEAM WOD

THERE WILL STILL BE A 1000 FREE WOD
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Starting in January we will be recognizing an "Athlete
of the Month".  This athlete will represent all the attributes
that we @ CFA hold dear; commitment, enthusiasm, hard
work and camaraderie to name a few.  Along with the
recognition there might even be a prize or two to go along
with it!! 2011 is going to be a great year!!
By crossfit on November 27, 2010 12:43 PM | No Comments

27 November 2010

A WOD
Death by Pull ups
Do 1 pull up the first minute
2 pull ups the second minute
3 pull ups the third minute....
continue until you can no longer
complete the number of pull ups for
for the prescribed minute.  You can
break the pull ups into sets
as needed.

B WOD
In 10 minutes
900m run
Then
in the time remaining. 
As many Overhead Squats as
possible @65/45#

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A great way for kids to exercise while having a lot
of fun!! Check out our CFA Kids Page at
www.Bushidobox.com
By crossfit on November 27, 2010 2:10 AM | 3 Comments

26 November 2010

WELCOME BACK!! GET IT!!!
A WOD
Mr. Joshua
5 Rounds for time of:
400 Meter Run
30 GHD Sit Ups
15 Deadlifts @ 255 lbs

Post time to comments
B WOD
Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking lunges
50 Knees 2 Elbows
50 Push Press
50 Back ext
50 Wall balls
50 Burpees
50 Double Unders

Post time to comments
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By crossfit on November 25, 2010 2:55 PM | 3 Comments

25 November 2010

Happy Thanksgiving

Eat turkey for time!!
or
8x400 meter Sprints
crossfit-turkey1122953.jpg


By crossfit on November 24, 2010 1:56 PM | 4 Comments

24 November 2010

REST DAY!!
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The most important and rewarding part of
what we do @ CFA.... Teaching athletes to
move safely and properly......










By crossfit on November 23, 2010 2:45 PM | 1 Comment

23 November 2010

A WOD
10 rounds:
3 clean and Jerks 135/95,
3 Muscle ups
Post time to comments

B WOD
Fight Gone Bad!!!!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations

after a minute.The clock does not reset or stop

between exercises. This is a five-minute round from

which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next

station immediately for best score. One point is given

for each rep, except on the rower where each calorie

is one point.

Add your points and post them to comments.

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By crossfit on November 22, 2010 2:33 PM | 4 Comments

22 November 2010

A WOD
Establish new 5-3- and 1 RM for:
Back Squat
Make as many attempts as needed.  3 failures
@ any weight, move on to the next segment.

B WOD
Nicole
20 Min AMRAP
400 m Run
Max rep pull-ups
Post rounds and reps to comments
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By crossfit on November 22, 2010 5:26 AM | 3 Comments

21 November 2010

TEAM WOD
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Next weeks Schedule:
Thursday: Closed for Thanksgiving
Friday: Holiday hours 1000-1900
(Boot Camp meets @ normal time)

By crossfit on November 20, 2010 1:50 PM | 1 Comment

20 November 2010

REST DAY
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By crossfit on November 19, 2010 1:29 PM | 3 Comments

19 November 2010

A WOD
"Murph"
1 Mile Run
100 Pull ups
200 Push Ups
300 Squats
1 Mile Run
Post time to comments

B WOD
400m Tire Drag 35/25#
(not for time but done as a group)
Then
6 Rounds
15 KB swings 24/16kg
10 Dips
5 Burpees
Post time to comments
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Strength, flexibility, coordination,balance... do
you possess these skills?
By crossfit on November 18, 2010 1:54 PM | 7 Comments

18 November 2010

A WOD
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Post time to comments

B WOD
4 Rounds
200m run w/ Dumbells 25/15#
15 squats w/ Dumbells
15 SH to OH w/ Dumbells
Post time to comments
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By crossfit on November 17, 2010 1:14 PM | 9 Comments

17 November 2010

A WOD
"NATE"
In 20 Minutes AMRAP of:
2 Muscle Ups
4 Hand stand Push ups
8 Kettlebell Swings, 2 Pood

Post rounds to comments

B WOD
Establish Benchmarks for:
"Thruster"
5-5-3-3-1-1-1
Post loads to comments
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Let nothing get in your way!!!
By crossfit on November 16, 2010 1:01 PM | 6 Comments

16 November 2010

REST DAY
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By crossfit on November 15, 2010 1:57 PM | No Comments

15 November 2010

A WOD
Establish a new 1 RM
SUMO DEADLIFT
Post loads to comments

B WOD
5 rounds for time:
15 Push ups 
25 Double Unders
15 Knees to elbows
20yrd OH walk with Barbell 75/55LBS
post time to comments
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By crossfit on November 14, 2010 3:55 PM | 4 Comments

14 November 2010

TEAM WOD
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By crossfit on November 14, 2010 10:44 AM | No Comments

13 November 2010

A WOD
For Reps and Time:
Back Squat
AMRAP @ Body Weight
Then
Run 1.5 Miles
There is no rest period between the Squat
and Run.

Post time and reps to comments

B WOD
Fire Drill Re-Deux
-1 Tire Flip and Hop run to the
top of the ramps do 1 burpee
run to the bottom of the ramps.
-2 Tire Flip and Hops run to the
top of the ramps do 2 burpees
run to the bottom of the ramps
-3 Tire Flip and Hops run to the
top of the ramps do 3 burpees
run to the bottom of the ramps..
..... continue to 5 reps of each
and work back down to zero!!

-Carry a 25/15lb bumper during your
trek up and down the ramps.
-Use the NSFB/NSFG for the flip and
hops!

Post time to comments
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By crossfit on November 12, 2010 1:08 PM | 4 Comments

12 November 2010

REST DAY
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By crossfit on November 12, 2010 12:56 PM | 1 Comment

11 November 2010

A WOD
1 Overhead Squat every minute on the Minute
for 15 Minutes.  Start light and increase every minute;
Go heavy and try to maintain the same weight for 15
minutes;  Start heavy work until failure and reduce the
load work until failure reduce the load.... you pick the
strategy, post total weight moved over 15 minutes

Post starting and ending loads and total to comments

B WOD
Pose Drills
Time Trials/ up to 5 min rest btwn runs
200m
400m
800m
400m
200m

Post times to comments
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If you are interested in participating in the
trip to the grocery stores please let Nicolle,
Keiko or Kay know.  The plan is to hit 3 local
grocery stores to give you and idea of some
good, bad and ugly that can be found locally...

By crossfit on November 9, 2010 9:04 PM | 3 Comments

10 November 2010

A WOD
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to Comments


B WOD
Barbara
5 Rounds/3min rest btwn rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments
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Boot Camp Week 1 Learning the Dead Lift..
By crossfit on November 9, 2010 8:43 PM | 4 Comments

09 November 2010

A WOD
In 12 Minutes AMRAP:
5 Power cleans 155/ 105
10 Push Ups
1 15ft Rope Ascent (Ascent starts in a seated position)
Post total reps to comments!


B WOD
"Himeka"
21-15-9
Deadlifts 275/185 lbs
Burpees
Row
Post to comments
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We will be running a Team format Regionals
Tune Up over the holidays (between Xmas and New Years)
This is for everyone not only the competitive CrossFitters,
and we will use universal scaling so everyone can play.  Grab
a friend or two and get ready for some CF fun to ring in the
New Year.  There will be a nominal fee per Team that will go
towards sending athletes to the Games in 2011!

By crossfit on November 8, 2010 6:57 PM | 3 Comments

08 November 2010

REST DAY!
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Inside a month of her due date and still staying
fit, healthy and going strong!

By crossfit on November 7, 2010 3:05 PM | 1 Comment

07 November 2010

TEAM WOD

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Hollow Rocks! Awesomeness!!
By crossfit on November 7, 2010 3:02 PM | No Comments

06 November 2010

A WOD
Rotate through the 5 Stations
3 times:
-Parallette L-Sit to handstand (3 attempts)
-Rope Ascent (3 times)
-Walk on hands 10 Meters
-Plank on Rings (accumulate 1 minute)
-Skin the cat (3 times)

B WOD
SKILL WORK
Rotate through stations
as a group:
Hand Stand/ Hand Stand Push Up
Rings (Static Holds)
Row/ Ski Erg
Hang Power Snatch/ Power Snatch
Rope Ascents
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Regaining your functionality?
How about just never losing it!! CFA Kids!
By crossfit on November 5, 2010 7:53 PM | 1 Comment

05 November 2010

A WOD
"Snatching Helen"
3 Rounds for time :
Run 400 meters
21 Power Snatch 75/55
12 Pull ups
Post time to comments

B WOD
In 20 Minutes AMRAP:
10 Wall Ball Shots 20lbs/14lbs
10 GHD Sit-Ups
10 Back Extensions
Post rounds to comments.
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By crossfit on November 4, 2010 6:22 PM | 3 Comments

04 November 2010

Rest Day!
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By crossfit on November 3, 2010 8:24 PM | No Comments

03 November 2010

A WOD
4 rounds for time:
5 Deadlift 315/205 lbs
15 Hip extensions
30 double Unders
Post time to comments

B WOD
21 Dumbell Push Press 35 lbs/ 25 lbs
Run 200 Meters
15 Dumbell Push Press 35 lbs/ 25 lbs
Run 400 Meters
9 Dumbell Push Press 35 lbs/ 25 lbs
Run 800 Meters
Post time to comments
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Eric has moved on to his new duty station.  Thank you so
much for being a great athlete and friend.  Your leadership
and spirit will be greatly missed on the AM class!
By crossfit on November 2, 2010 10:04 PM | 9 Comments

02 November 2010

A WOD
Row 750Meters
then in 12 minutes
Establish a 1 rep max for Push Press
Post loads to comments
B WOD
Front Squat
5-5-3-3-1-1-1
Establish benchmarks for this movement
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CF Kids+ Halloween Costumes= So much fun!!
By crossfit on November 1, 2010 7:11 PM | 8 Comments
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