CROSSFIT ASIA IN OKINAWA

30 September 2011

A WOD
Run 5k

Post time to comments

B WOD
"Murph"
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Partitioning is allowed for
the pull ups, push ups and
Squats

Had little response about the Nutrition
Seminar. If you have questions or need
help please stop by Saturday...I will be
at the gym all day!

By crossfit on September 29, 2011 8:29 PM | 5 Comments

29 September 2011

A WOD
"Nancy"
5 Rounds for time of
400 meter run
15 Overhead squat 95/65lbs

Post time to comments

B WOD
Overhead Squats
5-5-5-5-5
Use progressive loading

Post loads to comments

By crossfit on September 28, 2011 8:33 PM | 2 Comments

28 September 2011

A WOD
For Time:
30 Muscle Ups
If you cannot do a muscle up
or MU Progression, do 90 Pull Ups
and 90 Dips.

B WOD
10x 100Meter Sprint
Rest precisely 1 minute between attempts

The final BootCamp of 2011 will be starting
@ the end of October!! We are going to offer
a huge discount on this program so get your
friends in for a demo so we can give them the
quality training we always serve up @ an
awesome price!

Nutrition Seminar this Saturday??? Anybody feel like
this is a good idea???

By crossfit on September 27, 2011 8:14 PM | 6 Comments

27 September 2011

REST DAY

CFKids Program will be on Hiatus for a little
while. It will be back we just have to get some
other things in line first.

Lean Up Weight Loss Challenge
Pics start Wednesday and we will accept
pics all the way through the following Wednesday.
You can email your pics to the info account or
we can take them for you. You will need a front,
back, and profile view. Buy in is 5000Yen and the
challenge will run for 8 weeks. 3,2,1,Lean!!!

By crossfit on September 26, 2011 9:28 PM | 3 Comments

26 September 2011

SKILL
For Distance
Handstand Walk
If you cannot walk on your
hands max handstand hold

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

Post time to comments

B WOD
Power Elizabeth
21-15-9
Power Clean 135/95lbs
Ring Dips

Awesome Video From CF High Voltage

By crossfit on September 25, 2011 6:56 PM | 1 Comment

25 September 2011

Level 1 Certification

HOME WOD
Every Minute on the minute until
you can no longer complete the
work within the minute,
Do 25 ft Bear Crawl
5 Push Ups
10 Squats

By crossfit on September 25, 2011 8:57 AM | No Comments

24 September 2011

Level 1 Certification
The Gym is Closed!

Home WOD

In 12 minutes AMRAP of:
50 Meter Sprint
This can be 50 meters or 25 meters down and back
10 Burpees
15 Squats

Post rounds to comments

By crossfit on September 23, 2011 10:06 PM | 1 Comment

23 September 2011

REST DAY
The Gym closes @ 2000 tonight! We will
reopen @ our regular time on Monday!
Have a great weekend and good luck to all
those attending the LVL 1 Certification!

By crossfit on September 23, 2011 9:20 AM | No Comments

22 September 2011

A WOD
3x500 Meter Row
This is an all out effort!
Rest up to 5 minutes between
Sprints.

B WOD
Advanced Skills Training
HSPU
Pistols
MU Progressions

There will be no 8PM class on Friday

Saturday and Sunday the Gym will be
closed for the Level 1 Certification. I will
post a WOD Saturday you will be able to do
without equipment.

The next Lean Up Challenge Weight Loss
Challenges will start 1 October!! This will
be a great way to end the year and start
the new one. Don't wait until the 2012 to
make a commitment....

By crossfit on September 21, 2011 9:09 PM | 4 Comments

21 September 2011

A WOD
"Murph"
For time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Post time to comments

B WOD

"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.

By crossfit on September 20, 2011 9:00 PM | 4 Comments

20 September 2011

A WOD
"Thruster"
Establish a new
1 rep max

Post loads to comments

B WOD
400 Meter Atlas run (20/14lb medball)
21 Deadlift 225/155lbs
400 Meter Atlas run (20/14lb medball)
15 Deadlift 225/155lbs
400 Meter Atlas run (20/14lb medball)
9 Deadlift 225/155lbs

Post time to comments

By crossfit on September 19, 2011 9:16 PM | 3 Comments

19 September 2011

REST DAY

By crossfit on September 18, 2011 7:23 PM | No Comments

18 September 2011

1000 Free WOD
1100 Ninja Test
1300 Team WOD

By crossfit on September 17, 2011 10:14 PM | No Comments

17 September 2011

Fight Gone Bad 6 Fundraiser
YOU MUST BE REGISTERED
TO PARTICIPATE!!!!
First go:1200 Second go:1600
Gym Opens @ 1130
Warm Up will be posted
PARKING IS IN THE BACK BY THE
DOOR
OR ON THE ROOF
PLEASE DO NOT PARK ON THE
SIDE OF THE BUILDING!!

By crossfit on September 16, 2011 8:55 PM | 3 Comments

16 September 2011

SKILL
GHD Sit Up

A WOD
Death by Clean and Jerk 135/95lbs
Do 1 Clean and Jerk the 1st minute
2 Clean and Jerks the 2nd minute
3 Clean and Jerks the 3rd minute
continue until you can no longer complete the
number of clean and jerks within a minute.

Post rounds to comments

B WOD
"Helen"
3 Rounds for time:
400 Meter Run
21 KB Swings 24kg/16kg
12 Pull Ups

Post time to comments

Can you guess what the WOD was?

Upcoming Events

17 September
Fight Gone Bad 6
1200 and 1600

18 September
Ninja Test
1100

24/25 September
Level 1 Certification
All Day

Halloween Party
22 October
to be announced

By crossfit on September 15, 2011 5:17 PM | 3 Comments

15 September 2011

Rest Day

Why do people have such an aversion to clean eating?
Is it because we have been taught contrary our entire
lives or just that the need to do what feels/tastes good in the
moment is too strong?
Post thoughts to comments

By crossfit on September 14, 2011 8:22 PM | 5 Comments

14 September 2011

SKILL
JERK/ SPLIT JERK

A WOD
"Fran"
21-15-9
Thrusters 95/65lbs
Pull Ups

Post time to comments

B WOD
Push Jerk
5-5-5-5-5
This is not a 5 rep max.
Weight should increase but focus
is on form-not load.

Why are the Chinese the best in the world??
They have 8 year olds warming up with our
1RM's ..lol.. Ok that may be exaggerating
but an 8yr old with a 75kg Cean and Jerk
is Pretty damn awesome!

By crossfit on September 13, 2011 9:45 PM | 5 Comments

13 September 2011

A WOD
Deadlift
AMRAP @ Body Weight
Then
Deadlift (Speed Work)
8 Sets of 2 @
65% of your 1 RM

Post loads to comments

B WOD
30 Burpees
20 Hang to Overhead w/Dumbell 35/20lbs
30 Criss-Cross V-ups
20 Dips
30 Hammer Slams
20m Tire Flip

Post time to comments

By crossfit on September 12, 2011 9:03 PM | 3 Comments

12 September 2011

Skill
Handstand Push Ups

A WOD
ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

Post Time to comments

B WOD
750 meter row
10 handstand push ups
500 meter row
10 handstand push ups
250 meter row
10 handstand Push ups

Post time to comments

Nope Jewel didn't have twins!! Congrats
to Jessie (Tall Buddy) and Justin on the
birth of their daughter Paisley.

By crossfit on September 11, 2011 10:03 PM | 4 Comments

11 September 2011

Rest Day

Closed

By crossfit on September 10, 2011 7:22 PM | No Comments

10 September 2011

There is no 1200 Class tomorrow
we have a bootcamp orientation
sorry for any incovenience this
causes!
A WOD
3 Rounds for Time:
10 Tire Flip and hops
15 Burpees

Post time to comments

B WOD
8 Rounds for time:
10 R. Leg stationary Lunges
10 L. Leg stationary Lunges
15 SDHP w/ KettleBell 24/20 kg
50' Bear Crawl

Post time to comments

By crossfit on September 9, 2011 9:10 PM | 2 Comments

09 September 2011

A WOD
"Michael"
3 Rounds for time
800 M run
50 Back Extensions
50 Sit ups

Post time to comments

B WOD
In 20 Minutes AMRAP of:
200m Run
Max rep Push-ups

Post rounds and reps to comments

Courtesy of Crossfit LLC

The fittest man on earth! Thoughts?

By crossfit on September 8, 2011 9:09 PM | 3 Comments

08 September 2011

SKILL
L-Sit
A WOD
Snatch Balance
Work up to a heavy single

Post loads to comments

B WOD
Shoulder Press
5-5-3-3-1-1-1
Push Press
5-5-5-5-5
Post loads to comments

Courtesy of CrossFit LLC
No matter how serious you are about CF
as your fitness or sport... It should always
be fun ... yes even when it sucks!!

By crossfit on September 7, 2011 8:12 PM | 2 Comments

07 September 2011

REST DAY!!!

Courtesy of the Lawrence family.

Congrats to Tom and Jewel, 3 days of labor but all worth it!!!
Welcome to the world Koa!!!

By crossfit on September 6, 2011 8:22 PM | 3 Comments

06 September 2011

SKILL
Thruster

A WOD
Shoulder Press
5x5
progressive loading

Post loads to comments

B WOD
"MIchael"
3 Rounds for time:
800 Meter Run
50 back extensions
50 Sit ups

Post time to comments

By crossfit on September 5, 2011 9:06 PM | 1 Comment

05 September 2011

A WOD

"Mr. Joshua"

5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 Deadlift, 250/165lbs

Post time to comments.

B WOD

5 Rounds
AMRAP
BodyWeight Bench Press
BodyWeight Back Squat
Rest 3 min between rounds

Post total reps for each to comments

Jewel hurry up and have your baby!!!
We miss you!

Only 23 athletes are registered for FGB!!
Whether or not you raise money is not as
important as showing your support and
participating... click on the widget to the
right and get registered so you can participate
on the 17th!

By crossfit on September 4, 2011 5:36 PM | 2 Comments

03 September 2011

Rest Day!!
Sorry we are closed for the weekend!

Courtesy of CF Butchers Garage!

By crossfit on September 2, 2011 9:08 PM | No Comments

02 September 2011

Skill

Pose Drills