CROSSFIT ASIA

November 2011 Archives

01 December 2011

A WOD
Deadlift
Work up to a heavy single

Post loads to comments

B WOD
7 rounds for time:
20 Double Unders
5 Push-ups
5 Knees 2 Elbows
5 Push-ups
5 Knees 2 Elbows

Post time to comments
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Photos and weigh ins for the lean up and weight loss
challenges will start next week.... I have heard rumors
of some big numbers.... congrats to everyone and your
pursuit of wellness
By crossfit on November 30, 2011 10:54 PM | 2 Comments

30 November 2011

REST DAY
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These are the kinds of things made possible by the partnership
between CrossFit and Reebok!!! 50 plus athletes  learning
about CF @ a level 1 cert. in India!!!! That's right India!!!
By crossfit on November 29, 2011 9:01 PM | 1 Comment

29 November 2011

A WOD
Row
4x500 Meter repeats
Rest is 2:1



B 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
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By crossfit on November 28, 2011 8:58 PM | 1 Comment

28 November 2011

A WOD
For time :
21 Front Squat 135/95lbs
400M run
15 Front Squat 135/95lbs
400M run
9 Front Squat 135/95lbs
400M run

Post time to comments


B WOD
Back Squat
5-5-5-5-5
Use progressive loading

Post loads to comments
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Kids are fearless!!!  We can learn so much from them... When
is the last time you put fear and doubt aside and just went for it?
By crossfit on November 27, 2011 7:49 PM | 1 Comment

27 November 2011

1000 Free WOD

1300 Team WOD
scared-monkey.jpg
This monkey already knows what Monday will bring!!
By crossfit on November 26, 2011 8:15 PM | No Comments

26 November 2011

REST DAY
kettlebell image.jpg
Looking for a great gift?
We have RKC Kettlebells in stock from 16 up to 36kg!!!
Our prices can't be beaten even by Dragon Door who
Popularized the RKC brand.
By crossfit on November 25, 2011 10:57 PM | No Comments

25 November 2011

Friday Challenge:
Max reps Kettlebell Swing 24/16kg
 There is no rest position allowed for this
challenge


A WOD

"Roy"

Five rounds for time of:
15 Deadlift, 225/150lbs
20 Box jumps, 24/20"
25 Pull-ups

Post time to comments



B WOD
"Thrusters"
7-7-7-7-7

Post loads to comments

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Some of the AM ladies got together for the Home WOD!!
How did the rest of your Thanksgivings fair?

October's Athlete of the Month
CLICK HERE
By crossfit on November 24, 2011 9:14 PM | 2 Comments

24 November 2011

Closed for Thanksgiving!!!

HOME WOD

For 20 Minutes
Every minute on the minute do:
5 Push Ups
7 Sit ups
12 Squats

Only count rounds that you finish
the work in 1 minute
Paleo-Comfort-Thanksgiving.jpg
Thanksgiving and the holidays don't have to derail all the
hard work you have done to get healthy.  There are plenty
of smart choices you can make without all your friends
and relatives thinking you are under the influence of a
cult.  Staying clean is a choice......The baked turkey,
and mashed cauliflower just a couple of good
alternatives....

By crossfit on November 23, 2011 8:42 PM | 1 Comment

23 November 2011

Thanksgiving Challenge


A WOD
"Montana Crippler"
For Time:

400 Meter Run
6 Snatch, 135/95lbs
9 Clean, 135/95lbs
 200 Meter Run
12 Push Jerk 135/95lbs
15 Back Squat 135/95lbs
12 Push Jerk 135/95lbs
200 Meter Run
9 Clean 135/95lbs
6 Snatch 135/95lbs
400 Meter Run

Post time to comments


B WOD
"The Turkey Baster"

For Time:
21 Box Jumps 24/20"
21 KB Swings 24/16kg
21 Push-ups
21 Sit-ups
15 Box Jumps 24/20"
15 KB Swings 24/16kg
15 Push-ups
15 Sit-ups
9 Box Jumps 24/20"
9 KB Swings 24/16kg
9 Push-ups
9 Sit-ups
3 Box Jumps 24/20"
3 KB Swings 24/16kg
3 Push-ups
3 Sit-ups

Post time to comments

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By crossfit on November 22, 2011 9:04 PM | 2 Comments

22 November 2011

REST DAY
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We are getting close to the end of the Lean Up/Weight Loss
Challenges!!! I stole this pic from Jocelyn Langit's page, because
I know we all get cravings and sometimes it just takes some
imagination to come up with a healthy alternative.  She is definitely
one of our many success stories here @ CFA and is a great example
of what can be done through hard work and discipline.
By crossfit on November 21, 2011 9:11 PM | No Comments

21 November 2011

SKILL
Push Up
1 Minute AMRAP

A WOD
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1

Post loads to comments

B WOD
3 Rounds
400 M Run
25 Parallette  Passthroughs

Post time to comments



By crossfit on November 20, 2011 8:45 PM | 1 Comment

20 November 2011

1000 Free WOD

1300 TEAM WOD
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By crossfit on November 19, 2011 7:09 PM | 1 Comment

19 November 2011

A WOD
"Death by Tire Flip"
Do one tire flip the first minute
2 tire flips the second minute
3 tire flips the third minute
until you can no longer do the number
of tire flips within the minute.  Use
the remainder of each minute for rest.

Men use the "470lb" or 550lb tire
Girls use the "225lb" or "330lb" tire

B WOD
7 Rounds for time of:
1 Rope Ascent
7 Burpees
7 Ground to OverHead w/ Dumbells 40/25lbs
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Not only is this super cool looking, but it is also
now in the Guinness book of world records.....
largest 3D painting ever!! CrossFit is growing
like wildfire!  Thanks for your support Reebok!!
By crossfit on November 18, 2011 9:34 PM | 3 Comments

18 November 2011

REST DAY
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Proof Katie owns real shoes!!! =)
By crossfit on November 17, 2011 10:03 PM | 1 Comment

17 November 2011

Double Under Challenge
Do as many consecutive
Double unders as possible.

A WOD
2011 CrossFit Open WOD 1
In 10 minutes AMRAP of:
30 Double Unders
15 Power Snatch 75/55 lbs


B WOD
For Time:
10-9-8-7-6-5-4-3-2-1 of:
Pull Ups
Dips
V-Ups
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Back in the old days.........
By crossfit on November 16, 2011 10:15 PM | 2 Comments

16 November 2011

A WOD

"Johnson"

Complete AMRAP in 20 minutes of:
9 Deadlift 245/160lbs
8 Muscle-ups
9 Squat cleans 155/105lbs 

Post rounds to comments


B WOD

Death by 10 Meters

On the first minute run 10 Meters.  Every Minute

on the Minute add 10 meters.  Continue until you

can no longer complete the prescribed distance

within that minute.


Post minutes to comments


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Mike Johnson and his Wife Durinda were some of the

first members here @ CFA.  Give this one all you got,

Mike was an exceptional athlete and person!!! RIP 

brother you are NEVER forgotten!

By crossfit on November 15, 2011 9:26 PM | 1 Comment

15 November 2011

A WOD

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters


B WOD

"Arnie"

With a single 32/24kg kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

LtWhiteHero.jpg

U.S. Army First Lieutenant Ashley White, 24,

of Alliance, Ohio, assigned to the 230th Brigade

Support Battalion, 30th Heavy Brigade Combat

Team, North Carolina National Guard, based in

Goldsboro, North Carolina, died on October 22,

2011 in Kandahar province, Afghanistan, from

wounds suffered when insurgents attacked her

unit with an improvised explosive device. She is

survived by her husband Captain Jason Stumpf,

her parents Robert and Deborah, brother Josh,

and sister Brittney.


This is the first time a female has been honored with

a Hero WOD ... While it doesn't matter male or female

the sacrifice is still the same ..... It's a first .. Do her Proud!



By crossfit on November 14, 2011 9:57 PM | 1 Comment

14 November 2011

REST DAY!!
There is no make up for Saturdays
Clean Clinic.. sorry if you missed it
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Some of the CFA ladies (past and present) getting
down @ the Dragon Boat Races over the weekend!

Congrats to the new Ninjas!  Way to show what
you know!! look forward to many WOD's with you
all in the future!
By crossfit on November 13, 2011 9:01 PM | 1 Comment

13 November 2011

1000 Free WOD
1300 Team WOD
1400 Ninja Test
ninja_bg.gif

By crossfit on November 12, 2011 10:48 PM | No Comments

12 November 2011

A WOD
9K Hill Run
( the course will be drawn on the White board)

Post time to comments


B WOD

Cleaning Clinic

Front Squat
Squat Clean

Putting it all together from the components
you have learned this week
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From one Vet to another thanks to all who
have served!!
By crossfit on November 11, 2011 9:21 PM | No Comments

11 November 2011

Two Minute Challenge
Turkish Get ups 12kg/8kg

A WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.



B WOD
In 20 Minutes AMRAP of:
5 Hang Power Clean 95/65lbs
7 Push Jerk 95/65lbs
10 Sumo Deadlift High Pull 95/65lbs

Post rounds to comments
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Final On Ramp Class of the Year starts on the 21st!!!
Yep you guessed it Y20,000!!!!!
By crossfit on November 10, 2011 8:21 PM | 1 Comment

10 November 2011

REST DAY
From our friends @ CrossFit Oahu about
CF gym Etiquette.  Don't be "that guy"!!  LOL

By crossfit on November 9, 2011 10:23 PM | No Comments

09 November 2011

A WOD
Squat Clean
Establish a new 1 Rep Max

Post loads to comments

B WOD
Hang Power Clean and Jerk
5-5-5-5-5

Post loads to comments
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By crossfit on November 8, 2011 8:52 PM | 1 Comment

08 November 2011

SKILL
Turkish Get Up

A WOD
3 Rounds for TIme:
5 Wall Climbs
10 Kettlebell Swings 32/24kg
15 Box Jumps 30/24"


B WOD
5 Min Row
5 Min Rest
3 Min Row
3 Min Rest
1 Min Row
1 Min Rest

Post total distanced Rowed
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By crossfit on November 7, 2011 9:43 PM | 1 Comment

07 November 2011

A WOD

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.


B WOD

"Nicole"
In 20 Minutes AMRAP of:
400m Run
Max pull-ups
Post rounds and reps to comments




Been struggling with the muscle Up?
Maybe fitness Lonnie's dolphin analogy
will help... I heard he is fond of farm animals
too....
By crossfit on November 6, 2011 9:02 PM | 1 Comment

06 November 2011

REST DAY
THE GYM IS CLOSED!!!
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By crossfit on November 5, 2011 10:31 PM | No Comments

05 November 2011

A WOD

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders


Post time to comments


"Snatch Clinic"

Burgener Warm Up

Skill transfer exercises

Position critique

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By crossfit on November 4, 2011 10:42 PM | 1 Comment

04 November 2011




A WOD
"Oly Complex"
5 Rounds for time:
15 Power cleans
10 Shoulder to overhead
 5 Sotts Press

Choose your weight and storm
through for time!!
Post time to comments

B WOD
OVERHEAD SQUAT
5-5-5-5-5
Use progressive loading

Post loads to comments

RiesReebokFieldPanorama.jpg
Courtesy of CrossFit LCC
Ever wonder what a 300 person
CrossFit class would look like?
CrossFit @ Reebok Global = AWESOMENESS!


By crossfit on November 3, 2011 8:45 PM | 1 Comment

03 November 2011

A WOD
Overhead Squat
8x2 @90% of your 1 Rep Max
If you do not have a current 1RM do
5-5-3-3-1-1-1 to establish these benchmarks

Post loads to comments
B WOD
In 6 Minute AMRAP of:
2 Spin Jumps
4 Burpees
6 Squats
Then
Run 900 Meters

Post rounds and time to comments
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By crossfit on November 2, 2011 9:58 PM | 1 Comment

02 November 2011

REST DAY
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By crossfit on November 2, 2011 7:49 AM | No Comments
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