CROSSFIT ASIA IN OKINAWA

01 August 2011

Skill:
Muscle Ups

A WOD
"Nate"
In 20 Minutes AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 32/24kg

Post rounds to comments

B WOD
800m Run
30 Box Jumps 24/20"
15 Push Press 75/55lbs
30 Sit-ups
15 Push Press75/55lbs
30 Hip Extensions
400m Run

Post time to comments

Virtual double unders, quite possibly
the most fun you can have without a
jump rope ..lol

By crossfit on July 31, 2011 10:49 PM | 1 Comment

31 July 2011

Free WOD 1000

Team WOD 1300

By crossfit on July 31, 2011 10:09 AM | 1 Comment

30 July 2011

A WOD
Jerk/ Split Jerk
5-5-3-3-1-1-1

Post loads to comments

B WOD
Power Clean
5-5-5-5-5

Post load to comments

By crossfit on July 29, 2011 8:59 PM | No Comments

29 July 2011

Rest Day

Courtesy of Reebok|CrossFit
The first WOD of the 2011 CF Games is supposed to kick
off @ 2300 our time. We have no idea hether or not they
will be streaming the first event though. Hopefully they will
post an update but if not I plan to be here just in case.

By crossfit on July 28, 2011 7:32 PM | 2 Comments

28 July 2011

Skill: Rope Ascents
A WOD
"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time to comments.

B WOD

For Time:

75 Squats
800m Run
75 Squats

Post time to comments

For those of you who have nothing better to do or have

drank so much of the CF Kool aid that this time of year

is the most important time of year for you. We will be

doing a slumber party @ the gym to watch the 3 days of

the CrossFit Games this weekend. I will the hours on
Friday.

By crossfit on July 27, 2011 8:09 PM | 2 Comments

27 July 2011

A WOD
Sumo Deadlift
5-5-5-5-5 (75% of your 1 Rep max)
If you do not have a 1 Rep Max for this
movement establish a benchmark with
5-5-3-3-1-1-1

B WOD
In 12 Min AMRAP of:
2 Rope ascents
6 KB Swings 24/16kg
10 WallBall Shots 20/14lbs

Post rounds to comments

8 Months pregnant and still shufflin!!! You are an inspiration
Jewel!

By crossfit on July 26, 2011 8:12 PM | 7 Comments

26 July 2011

Skill:
Double unders
A WOD
For Time:
21-15-9
Rocky pull ups(alternating sides of the bar each rep)
Burpees
Post time to comments

B WOD
5-5-5-5-5
Back Squat

Post loads to comments

By crossfit on July 25, 2011 9:28 PM | 3 Comments

25 July 2011

Rest Day

By crossfit on July 24, 2011 10:01 PM | No Comments

24 July 2011

1000 Free WOD
1300 TEAM WOD

By crossfit on July 23, 2011 8:49 PM | No Comments

23 July 2011

NO 1200 WOD Tomorrow.. Boot Camp Orientation
A WOD
For time:
1000 Meter Row
30 reps Ground to Overhead 135/95lbs
100 Double Unders

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B WOD
10 Min AMRAP of:
10 Burpees
20 Double Unders or 100 single unders

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BootCamp Orientation starts @ 1100

By crossfit on July 22, 2011 8:56 PM | 3 Comments

22 July 2011

Skill
Rowing
then
Time Trial:
500 Meter Row
A WOD
Overhead Squat
20-3-15-3-10-3
Use Progressive loading based on the benchmarks
established 2 June for your sets of 3.

Post loads to comments.

B WOD
3 Rounds for time:
800m Run
20 Knees 2 Elbows
21 BW Deadlifts

Post time to comments

By crossfit on July 21, 2011 8:53 PM | 2 Comments

21 July 2011

Rest Day

Chris Benway Pictured above was the Winner of
the Weight loss Challenge!! Congrats to Chris and
we look forward to much more success for you!

The Winner of the Lean Up Challenge was Joe Langit!!!
Joe likes to fly under the radar @ the gym but he and his
wife Jocelyn both had incredible body composition change
over the last two months. I will post before and after pics
tomorrow!!

By crossfit on July 20, 2011 9:51 PM | 7 Comments

20 July 2011

Skill:
Toes to Bar

A WOD
Power Elizabeth
21-15-9 of:
Power Clean 135/95lbs
Ring Dips

Post time to comments

B WOD
2-4-6-8-10-12-10-8-6-4-2
KB Swings 24/16kg
Pull-ups

Post time to comments

By crossfit on July 19, 2011 8:49 PM | 4 Comments

19 July 2011

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

Post time to comments

B WOD
Deadlift
5-5-5-5-5
Use progressive loading

Post Loads to comments

By crossfit on July 18, 2011 9:03 PM | 3 Comments

18 July 2011

Skill:
Air Squat

A WOD

WOD:
"MARY"
In 20 minutes AMRAP of:
5 Handstand Push Ups
10 Pistols (one legged squats)
15 Pull Ups

Post rounds to comments

B WOD
In 12 Minutes AMRAP of:
9 MedBall Cleans 20/14lbs
12 Wall Balls 20/14lbs
15 OH Stationary Lunges w/ Medball

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By crossfit on July 17, 2011 9:04 PM | 2 Comments

17 July 2011

REST DAY

The Gym is closed.....

By crossfit on July 16, 2011 9:51 PM | No Comments

16 July 2011

BEACH WOD
"Monopoly"
and
BBQ

WOD will start around 1300

after the WOD

By crossfit on July 15, 2011 7:26 PM | 1 Comment

15 July 2011

A WOD
Time Trial:
1 Mile
Then
AMRAP
Kettlebell Swing 16/24kg

Post time and total reps to comments!

B WOD
5 Rounds for Time:
250 M Row
15 Push Jerk 105/65lbs
10 Push Ups

Post time to comments

By crossfit on July 14, 2011 8:12 PM | 1 Comment

14 July 2011

A WOD
Skill:
Box Squat
WOD:
CrossFit Total
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Make no more than 3 attempts @ each lift

B WOD
50 Sit-ups
25 Front Squats 105/75lbs
50 Sit-ups

Post time to comments

Miss this guy!

By crossfit on July 13, 2011 8:02 PM | 1 Comment

13 July 2011

REST DAY

Sun's out!!! Nothing wrong with adding a little Vitamin D to
your WOD

By crossfit on July 12, 2011 8:19 PM | 1 Comment

12 July 2011

A WOD
Skill:
Ring Dip
WOD:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor

Post time to comments

B WOD
21-15-9-3
Box Jumps 24/20"
Pull-ups

Post time to comments

AM BootCamp- Learning the Hang Power Clean!

By crossfit on July 11, 2011 8:19 PM | 2 Comments

11 July 2011

A WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 20/14lbs

to a 10ft target

Post time to comments.

B WOD

In 12minutes AMRAP of:
10 Parallette Push-ups
10 Parallette Passthroughs
10 Parallette Dips
Carry a heavy object 400 Meters

Post rounds to comments

It's a been a month of changes here @ CFA and they are
not over yet.....
Starting 1 August we will be staying open an hour later and
will add another class @ 2000!

Unfortunately we are having a hard time keeping the 0630 class
as participation has been low to nonexistent. There are a few
options still and we will continue to explore them. If we cannot
figure out a way to keep it the last class will be 12 August 2011.

Next boot camp AM and PM will start 24 July! Spread the word
we want to fill these up!!!

Competitive Training will start Sept 3rd, there will be an application
process as well as a two day evaluation on 3 and 4 Sept. If you
plan on participating you need to block these two days out as they
will be mandatory. Participating in the "HELL WEEKEND" does not
ensure you will be selected to participate in competitor training but
will give you solid base as to where you are and where you need to
be! There will be a fee for HELL WEEKEND Competitor Series.

By crossfit on July 10, 2011 5:52 PM | 3 Comments

10 July 2011

1000 Free WOD

1300 Team WOD

By crossfit on July 9, 2011 9:44 PM | No Comments

09 July 2011

Rest Day!!!

Trainer nap time

By crossfit on July 8, 2011 8:03 PM | No Comments

08 July 2011

A WOD
Skill:
Wall drill/Hop drill
WOD:
Run 5k

B WOD
5 Rounds
5 cycles each round
Deadlift 65/45lbs
Hang squat clean
Thruster
Back Squat
Good Morning

between rounds
10 Bar facing Burpees

By crossfit on July 7, 2011 7:50 PM | 2 Comments

07 July 2011

A WOD
"Ryan"
5 Rounds for time of:
7 Muscle Ups
21 Burpees

Post time to comments

B WOD
In 15 Minutes AMRAP:
100 Rope Jumps
15 Piked Push-ups
15 Deadlifts 255/155lbs

Post rounds to comments

By crossfit on July 6, 2011 7:37 PM | 4 Comments

06 July 2011

A WOD
Skill:
Kipping/butterfly pull ups

WOD:
Fight gone bad
3 rounds of:
Wall Ball Shot 20/14lbs
Sumo Deadlift Hight Pull 75/55lbs
Box Jump 20"
Push Press 75/55lbs
Calorie Row
Spend one minute @ each station completing as
many repetitions as possible in a minute At the
buzzer rotate to the next station, there is no rest
between stations. Rest precisely 1 minute between
rounds

Post score to comments

B WOD
Front Squat
5-5-5-5-5
Post loads to comments

The Air Squat
Points of performance (what we're looking for)
Shoulder width stance
Lumbar Curve
Weight in the heels
Depth of parallel or better
Knees tracking over/inline with feet.

Time flies!!! Next week is weigh in and
photos for the weight loss and lean up
challenges. We will need everybody to
have it done NLT Wed the 13th. We will
announce the winners @ the beach party!

By crossfit on July 5, 2011 8:42 PM | 3 Comments

05 July 2011

Open 0800
Rest Day!

By crossfit on July 4, 2011 8:05 PM | No Comments

04 July 2011

Happy 4th of July!!!
The Box opens @ 1000

A WOD
Skill:
Double Unders
WOD:
Back Squat
5-5-3-3-1-1-1

Post loads to comments

B WOD
1 mile time trial (this is an all out effort!)
then...
1st partner with 2nd
3rd partner with 4th
and so on.... you have 3 minutes rest from the
time the fastest in your pair finished.

2 Rounds
Max reps in 1 minute of:
Push-ups
Sit-ups
Box Jumps 24/20"
Burpees

Count reps for your partner then alternate
and rest while they are working. Hold them
to the standard.Move from one station to the
next quickly but do not start the time until
they are ready to begin.

By crossfit on July 3, 2011 5:50 PM | 2 Comments

03 July 2011

Free WOD 1000
Ninja Test 1100
Team WOD 1300

Coach Jewel... All Baby and still killin WOD's!
4th of July We open @ 10am
5th July We open @ 8am
Back to regular schedule after that....

By crossfit on July 2, 2011 9:54 PM | 1 Comment

02 July 2011

A WOD
For Time:
21-15-9
Lateral burpee box jumps 24/20"
Power snatch 95/65 lbs

Post time to comments

B WOD
"Helen"
3 Rounds for time of:
400M run
21 Kettlebell Swings 24/16kg
12 Pull Ups

Post time to comments

So the Water tank is gone... I know this makes
a lot of you uneasy but please know that it has
been removed with the best of intentions. First
and foremost we are not going to raise everyone's
membership to pay for the water tank, nor are we
going to hire someone to hand out water...lol... both
were suggestions. The bottom line is the money
spent on water puts another trainer on the floor, which
means we spread the wealth in terms of coaching.
We will keep the fridge stocked and you will end up with
two bottles of water for less than the cost of one out
of the machine. If you don't like the idea of paying for
your water the faucets in the bathrooms and locker rooms
are open game or you can always bring something with you.
We are working on finding a commercial fridge so we can
stock more water and make even some fresh fruit of you
need a pick me up. Our end goal is to make CFA a better
place to train, we are sorry for any inconvenience this causes!

By crossfit on July 1, 2011 8:02 PM | 3 Comments

CROSSFIT ASIA

July 2011 Archives

01 August 2011

31 July 2011

30 July 2011

29 July 2011

28 July 2011

27 July 2011

26 July 2011

25 July 2011

24 July 2011

23 July 2011

22 July 2011

21 July 2011

20 July 2011

19 July 2011

18 July 2011

17 July 2011

16 July 2011

15 July 2011

14 July 2011

13 July 2011

12 July 2011

11 July 2011

10 July 2011

09 July 2011

08 July 2011

07 July 2011

06 July 2011

05 July 2011

04 July 2011

03 July 2011

02 July 2011

October 2011

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