Rest Day!!
June 2011 Archives
30 June 2011
A WOD
200 Meter Run
50 Squats
400 Meter Run
40 Squats
800 Meter Run
30 Squats
400 Meter Run
20 Squats
200 Meter Run
10 Squats
Post time to comments
B WOD
40 Pull-ups
35 KB Swings 24/16kg
30 Jumping Lunges
25 Sit-ups
20 Sumo deadlift High Pulls 75/55LBS
15 Push Jerk 75/55LBS
10 Overhead Squats 75/55LBS
Post time to comments
200 Meter Run
50 Squats
400 Meter Run
40 Squats
800 Meter Run
30 Squats
400 Meter Run
20 Squats
200 Meter Run
10 Squats
Post time to comments
B WOD
40 Pull-ups
35 KB Swings 24/16kg
30 Jumping Lunges
25 Sit-ups
20 Sumo deadlift High Pulls 75/55LBS
15 Push Jerk 75/55LBS
10 Overhead Squats 75/55LBS
Post time to comments
29 June 2011
A WOD
AMRAP in 12 Minutes of:
10 Games style push ups
20 Hang power cleans 135/95
Post rounds to comments
B WOD
"Power Elizabeth"
21-15-9
Power Cleans 135/95 Lbs
Ring Dips
Post time to comments
AMRAP in 12 Minutes of:
10 Games style push ups
20 Hang power cleans 135/95
Post rounds to comments
B WOD
"Power Elizabeth"
21-15-9
Power Cleans 135/95 Lbs
Ring Dips
Post time to comments
28 June 2011
A WOD
3 rounds for time:
Row 500 Meters
20 GHD Sit Ups
20 Box Jumps 24"/20"
Post time to comments
B WOD
3 Rounds
AMRAP in 1 minute:
Deadlift /Bodyweight
Rest precisely 1 minute between rounds
Post reps to comments
3 rounds for time:
Row 500 Meters
20 GHD Sit Ups
20 Box Jumps 24"/20"
Post time to comments
B WOD
3 Rounds
AMRAP in 1 minute:
Deadlift /Bodyweight
Rest precisely 1 minute between rounds
Post reps to comments
25 June 2011
A WOD
Death by Pull ups
Death by Pull ups
With a continuously running clock do
one pull-up the first minute,
two
pull-ups the second minute, three
pull-ups the third minute...
continuing
as long as you are able. Use as many
sets each minute as needed.
Post number of minutes completed to comments.
B WOD
"Cindy"
Complete AMRAP in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post total rounds to comments
24 June 2011
A WOD
"Bench Press"
5-5-3-3-1-1-1
Establish new benchmarks for this lift
then
500 Meter Row time trial
This is an all out effort!
"B WOD"
3-5K run
or
1-2k Swim
Base distance you choose on
ability and as a progression of
you last endurance effort.
Do you have a local national friend you think might be interested in
CrossFit? We are now running PM boot camps to accommodate the
Okinawan Work schedule so have them give us a call and schedule
an appointment.
"Bench Press"
5-5-3-3-1-1-1
Establish new benchmarks for this lift
then
500 Meter Row time trial
This is an all out effort!
"B WOD"
3-5K run
or
1-2k Swim
Base distance you choose on
ability and as a progression of
you last endurance effort.
Do you have a local national friend you think might be interested in
CrossFit? We are now running PM boot camps to accommodate the
Okinawan Work schedule so have them give us a call and schedule
an appointment.
23 June 2011
REST DAY
Summer kids Program is running in the morning!
Talk to Nic to find out more about it!
Summer kids Program is running in the morning!
Talk to Nic to find out more about it!
22 June 2011
A WOD
4 Rounds for time of:
50 Double Unders
15 Wall Ball Shots to a 10ft target
15 V-Ups
Post time to comments
B WOD
400 Meter
Walking Lunge
The knee must gentle kiss the ground
on each step and you must come to full
extension between each rep
Count total steps
and post time and steps to comments
4 Rounds for time of:
50 Double Unders
15 Wall Ball Shots to a 10ft target
15 V-Ups
Post time to comments
B WOD
400 Meter
Walking Lunge
The knee must gentle kiss the ground
on each step and you must come to full
extension between each rep
Count total steps
and post time and steps to comments
21 June 2011
A WOD
Front Squat
5-5-5-5-5
@ 80% of your 1 Rep max
Post Loads to comments
B WOD
"Burpees"
100 Reps for time!!
Post time to comments
Hammertome Kettlebells on Sale!!
20% off our grey kettlebells we have in stock
8,12,16,20,32kg ..
Front Squat
5-5-5-5-5
@ 80% of your 1 Rep max
Post Loads to comments
B WOD
"Burpees"
100 Reps for time!!
Post time to comments
Hammertome Kettlebells on Sale!!
20% off our grey kettlebells we have in stock
8,12,16,20,32kg ..
20 June 2011
A WOD
AMRAP In 12 Minutes
250 Meter Row
15 Games Style Push Ups
Post rounds to comments
B WOD
6 Rounds for time of:
200m Run
25 Squats
Post time to comments
AMRAP In 12 Minutes
250 Meter Row
15 Games Style Push Ups
Post rounds to comments
B WOD
6 Rounds for time of:
200m Run
25 Squats
Post time to comments
18 June 2011
Due to travel early post.. Saturdays WOD's
A WOD
"RUN"
8x 200 Meters
or
"SWIM"
8x 50 Meters
Rest precisely 2 minutes between attempts
B WOD
Snatch Skills and Drills
Burgener Warm up
Skill Transfer exercises:
Snatch land
Snatch Balance
3-Position Snatch
A WOD
"RUN"
8x 200 Meters
or
"SWIM"
8x 50 Meters
Rest precisely 2 minutes between attempts
B WOD
Snatch Skills and Drills
Burgener Warm up
Skill Transfer exercises:
Snatch land
Snatch Balance
3-Position Snatch
17 June 2011
A WOD
For Time:
21-15-9
Ground to overhead 135/95 lbs
Bar facing burpees
Post time to comments
B WOD
For Time:
21-15-9
Knees-to-Elbows
Push-ups
Post time to comments
For Time:
21-15-9
Ground to overhead 135/95 lbs
Bar facing burpees
Post time to comments
B WOD
For Time:
21-15-9
Knees-to-Elbows
Push-ups
Post time to comments
16 June 2011
A WOD
3-6-9-12-15-12-9-6-3
Wall Ball Shot to a 10ft Target 20/14lbs
Chest to Bar Pull ups
Post time to comments
B WOD
"Nancy"
5 Rounds
400 M Run
15 Overhead Squats 95/65lbs
Post time to comments
The most thankless job in the world.. being a
judge or volunteer for that matter......
Thank you to all who volunteered your time @ regionals
3-6-9-12-15-12-9-6-3
Wall Ball Shot to a 10ft Target 20/14lbs
Chest to Bar Pull ups
Post time to comments
B WOD
"Nancy"
5 Rounds
400 M Run
15 Overhead Squats 95/65lbs
Post time to comments
The most thankless job in the world.. being a
judge or volunteer for that matter......
Thank you to all who volunteered your time @ regionals
14 June 2011
A WOD
Death by Burpees
Do 1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
Continue until you can no longer do
the number of burpees for the designated
minute.
Post total rounds completed
B WOD
Hang Power Clean
10-10-8-8-6-6-4-4-2-2
Rest precisely 1 minute between rounds
Choose a weight you can complete each
set unbroken. If you fail to complete
the set unbroken you must reaccomplish
that set.
Affiliate Team Meeting 1900
Death by Burpees
Do 1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
Continue until you can no longer do
the number of burpees for the designated
minute.
Post total rounds completed
B WOD
Hang Power Clean
10-10-8-8-6-6-4-4-2-2
Rest precisely 1 minute between rounds
Choose a weight you can complete each
set unbroken. If you fail to complete
the set unbroken you must reaccomplish
that set.
Affiliate Team Meeting 1900
13 June 2011
A WOD
21-15-9
Deadlifts 315/205 Lbs
Box Jump 30"/24"
Post time to comments
B WOD
2 Rounds
400 M Run
30 Deadlift (215/135#)
50 Sit-ups
Post time to comments
2011 CF Regionals..... Were you Inspired?
21-15-9
Deadlifts 315/205 Lbs
Box Jump 30"/24"
Post time to comments
B WOD
2 Rounds
400 M Run
30 Deadlift (215/135#)
50 Sit-ups
Post time to comments
2011 CF Regionals..... Were you Inspired?
11 June 2011
DAY 2 Regional Competition
Parking!!!
Parking will be close to non-existent.... WE RECOMMEND
if you are coming to check out the competition tomorrow that
you park on 20. Here is a picture of the best spot to stash your
Car.
Parking!!!
Parking will be close to non-existent.... WE RECOMMEND
if you are coming to check out the competition tomorrow that
you park on 20. Here is a picture of the best spot to stash your
Car.
It's less than a 5 minute walk from here and absolutely free!
10 June 2011
The Gym is closed for Regional Competition
Tickets for the whole weekend are only $10.
Home WOD
4x 800Meter Sprints
rest as long as it took you to run.
Shuttle to the Regional:
The Shuttle is for athletes, they have priority..
If there is room you are welcome to hop in with
them.
New Century 0800 Pick up 0820 Pick up
Dai Ichi Hotel 0820 Pick up
We haven't heard from any athletes staying @
EM Resort Hotel... If you are staying there and
need shuttle service please email me.
Jamie@crossfitasia.com
Tickets for the whole weekend are only $10.
Home WOD
4x 800Meter Sprints
rest as long as it took you to run.
Shuttle to the Regional:
The Shuttle is for athletes, they have priority..
If there is room you are welcome to hop in with
them.
New Century 0800 Pick up 0820 Pick up
Dai Ichi Hotel 0820 Pick up
We haven't heard from any athletes staying @
EM Resort Hotel... If you are staying there and
need shuttle service please email me.
Jamie@crossfitasia.com
09 June 2011
A WOD
"Helen"
3 Rounds for time:
400M Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments
B WOD
Overhead Squat
5-5-5-5-5
Post loads to comments
"Helen"
3 Rounds for time:
400M Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments
B WOD
Overhead Squat
5-5-5-5-5
Post loads to comments
08 June 2011
A WOD
3 Rounds for Time of:
400M Run
21 Push Ups
15 V-Ups
9 Power Clean 155/105
Post time to comments
B WOD
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
Post time to comments
3 Rounds for Time of:
400M Run
21 Push Ups
15 V-Ups
9 Power Clean 155/105
Post time to comments
B WOD
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
Post time to comments
07 June 2011
Rest Day
Judges that will be available for
Friday, Saturday and/or Sunday
please try to make the meeting
tomorrow@1830. If you cannot make it please
email me and confirm your availability.
Athletes unless you absolutely need to make up a WOD
we have a ton of stuff to get done in preparation for this
weekend. We want you to get your WOD on but please
understand that we will be very busy @ the same time.
We will try to give you the best service possible, but this
weekend represents us as a community and I want to have
this place ready to provide the best Regional we can possibly
put on!!!
Judges that will be available for
Friday, Saturday and/or Sunday
please try to make the meeting
tomorrow@1830. If you cannot make it please
email me and confirm your availability.
Athletes unless you absolutely need to make up a WOD
we have a ton of stuff to get done in preparation for this
weekend. We want you to get your WOD on but please
understand that we will be very busy @ the same time.
We will try to give you the best service possible, but this
weekend represents us as a community and I want to have
this place ready to provide the best Regional we can possibly
put on!!!
06 June 2011
A WOD
"Snatch"
AMRAP in 1 minute of:
Power Snatch,
Muscle Snatch,
Snatch @ 115/85 (You may use a combination of
any of the 3 forms of Snatch)
Then work up to a heavy single for Snatch.
The snatch;
is an Olympic movement where the bar is moved from the
ground to the overhead in a single movement. The bar
should be received in the overhead squat position.
B WOD
In 20 Minutes
AMRAP of:
10 Wall Balls 20/14lbs
10 GHD Sit-ups
10 Hip Extensions
Post rounds to comments
Some of the best in the world come out of China...
Turn down the volume, watch and learn! At 7:53 the
lifter executes a near textbook lift but if you watch
his elbow bends while in the squat. He is not given
credit for the lift for this reason.. pretty insane!!
"Snatch"
AMRAP in 1 minute of:
Power Snatch,
Muscle Snatch,
Snatch @ 115/85 (You may use a combination of
any of the 3 forms of Snatch)
Then work up to a heavy single for Snatch.
The snatch;
is an Olympic movement where the bar is moved from the
ground to the overhead in a single movement. The bar
should be received in the overhead squat position.
B WOD
In 20 Minutes
AMRAP of:
10 Wall Balls 20/14lbs
10 GHD Sit-ups
10 Hip Extensions
Post rounds to comments
Some of the best in the world come out of China...
Turn down the volume, watch and learn! At 7:53 the
lifter executes a near textbook lift but if you watch
his elbow bends while in the squat. He is not given
credit for the lift for this reason.. pretty insane!!
05 June 2011
1000 FREE WOD
1300 Team WOD
1400 CF Kids
1500 Affiliate Cup Training
1300 Team WOD
1400 CF Kids
1500 Affiliate Cup Training
Recognize this person???
She is May's athlete of the month!!!
We will post all her story later this week on the
athlete of the month page.... You might be surprised!
She is May's athlete of the month!!!
We will post all her story later this week on the
athlete of the month page.... You might be surprised!
04 June 2011
A WOD
IN 20 Minutes:
AMRAP of:
15 Hammer Slams 8/10 Kg
10 Toes to bar
5 Burpees
B WOD
In 20 minutes:
AMRAP of:
200 M Run
15 Sumo Deadlift High Pull 75/55lbs
10 Pull-ups
Post rounds to comments
Don't forget first class tomorrow is @ 1400!!!!!
IN 20 Minutes:
AMRAP of:
15 Hammer Slams 8/10 Kg
10 Toes to bar
5 Burpees
B WOD
In 20 minutes:
AMRAP of:
200 M Run
15 Sumo Deadlift High Pull 75/55lbs
10 Pull-ups
Post rounds to comments
Don't forget first class tomorrow is @ 1400!!!!!
03 June 2011
REST DAY
Tuesday 7 June- Judges Meeting 1830
Wednesday 8 June Volunteer Meeting 1900
Tuesday 7 June- Judges Meeting 1830
Wednesday 8 June Volunteer Meeting 1900
Saturday there will be no 1200 Class
Bootcamp orientation 1100
Next weekend (starting Friday the gym will be closed)
We still have a few GHD's we are selling off to make room for
the new ones. We will also be selling off a good amount of
our old bars.
GHD's 10000 yen ( new they go for 38000)
Barbells 8000 yen (new 36000)
If you are not looking for used we have a complete
warehouse full of new equipment.
Barbells
Bumpers
GHD's
Kettlebells
weight vests
medicine balls
Prowler sleds
Climbing ropes
Everything a garage gym needs
Bootcamp orientation 1100
Next weekend (starting Friday the gym will be closed)
We still have a few GHD's we are selling off to make room for
the new ones. We will also be selling off a good amount of
our old bars.
GHD's 10000 yen ( new they go for 38000)
Barbells 8000 yen (new 36000)
If you are not looking for used we have a complete
warehouse full of new equipment.
Barbells
Bumpers
GHD's
Kettlebells
weight vests
medicine balls
Prowler sleds
Climbing ropes
Everything a garage gym needs
02 June 2011
A WOD
Overhead Squat
5-5-3-3-1-1-1
Post loads to comments
B WOD
"Death by 10 Meters"
Run 10m the first minute. Each round (every minute)
add 10 meters until you can no longer complete the
prescribed distance within the allotted minute.
Post total rounds completed
Overhead Squat
5-5-3-3-1-1-1
Post loads to comments
B WOD
"Death by 10 Meters"
Run 10m the first minute. Each round (every minute)
add 10 meters until you can no longer complete the
prescribed distance within the allotted minute.
Post total rounds completed
