CROSSFIT ASIA IN OKINAWA

31 December 2011

NEW YEAR'S WOD

Showtime 2315
WOD Start Time 2340

It's possible that a large number may rally for
and After WOD ... Lets Kick off 2012 right!!!

Courtesy of CrossFit Inc LLC

By crossfit on December 30, 2011 10:49 PM | 1 Comment

HOME WOD
For Time:
50 Meter run
10 Burpees
50 Meter Run
9 Burpees
50 Meter Run
8 Burpees
50 Meter Run
7 Burpees
50 Meter Run
6 Burpees
50 Meter Run
5 Burpees
50 Meter Run
4 Burpees
50 meter Run
3 Burpees
50 Meter Run
2 Burpees
50 Meter Run
1 Burpee

60 full steps is in the ballpark of 50 meters

Post time to comments

By crossfit on December 29, 2011 11:10 PM | 4 Comments

29 December 2011

Don't Forget!! We close @ 1900 tonight!!

A WOD
3x5 Weighted pull ups
then

"Annie"
For Time:
50-40-30-20-10
Double Unders
Sit Ups

Post time to comments

B WOD
For Time:
21-18-15-12-9-6-3
Front Squat 135/95 lbs
Hip Extensions

Post time to comments

By crossfit on December 28, 2011 9:13 PM | 1 Comment

28 December 2011

Rest Day

Make up a Home WOD or
train skills and drills.

Josh and Christen hitting WOD's in the Hotel
parking garage while honeymooning through
Europe!! Hurry back we miss you guys!

We are looking at restarting our CF KIDS Program
If you have a child you are considering enrolling please
contact Nicolle@crossfitasia.com

By crossfit on December 27, 2011 9:16 PM | 4 Comments

27 December 2011

A WOD

5 Rounds for time:

10 Bench Press 3/4BW / 1/2 BW
10 Pull Ups

Post time comments

B WOD

3 Rounds for Time:
30 Mt. Climbers
20 Sit-ups
10 Pull-ups
400m Run

Post time to comments

By crossfit on December 26, 2011 8:53 PM | 1 Comment

26 December 2011

HOME WOD
3 Rounds for time:
21 Box Jump(use a couch, park bench or wall)
15 Burpees
9 Handstand Push Ups

Post time to comments

By crossfit on December 25, 2011 6:45 PM | 1 Comment

25 December 2011

MERRY CHRISTMAS!!!

Home WOD

For Time:

20 Squats
2 Push Ups
18 Squats
4 Push Ups
16 Squats
6 Push Ups
14 Squats
8 Push Ups
12 Squats
10 Push Ups
10 Squats
12 Push Ups
8 Squats
14 Push Ups
6 Squats
16 Push Ups
4 Squats
18 Push Ups
2 Squats
20 Push Ups
Post time to comments

By crossfit on December 24, 2011 11:24 PM | 2 Comments

24 December 2011

Rest Day
CLOSED until the 27th

Holiday Schedule
24-25-26 December: Closed
29 December : 0900-1900
30-31-December 1-2 January: Closed

There will be a New Years WOD
Showtime 2315 on New Years Eve!!

By crossfit on December 23, 2011 9:30 PM | No Comments

23 December 2011

The 12 Reps of Christmas!!
For Time:
Clean and Jerk 135/95lbs, 12 Reps
Handstand Push Ups, 12 Reps
Run, 800 Meters
Inch Worms, 12 Reps
Sumo Deadlift High Pull95/65lbs,12 Reps
Thrusters 95/65lbs, 12 Reps
Muscle Ups, 12 Reps
Atlas Carry, 20/14lbs 400M
Snatch 95/65lbs, 12 Reps

Post time to comments

By crossfit on December 22, 2011 8:25 PM | 2 Comments

22 December 2011

A WOD
12 Minute AMRAP of:
200 Meter Run
15 Power Snatch 75/55lbs

B WOD
8 Rounds for time:
300m Run (200m + Roof)
5 Pull-ups
7 Dips
10 Box Jumps 24/20"

Get some Renae!!

Congratulations to Shawn on the birth of
his child!

We would like to get the calendar ready
for print by the first week in January and
hopefully have the product back before the
end of January!! If you are planning to get
your picture in there please let us know
immediately!

By crossfit on December 21, 2011 9:15 PM | 1 Comment

21 December 2011

A WOD
"Filthy Fifty"

For time:
50 Box jump, 24"
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 to 10'
50 Burpees
50 Double unders

Post time to comments.

B WOD
"Tabata"
32 Cycles of 20 seconds of work and
10 seconds of rest, complete 8 intervals
of of each of the following:
Push Press w/ DB 35/25 lbs
Push-ups
Sit-ups
Squats

Your score is the lowest number in any of the
8 intervals for each movement.

By crossfit on December 20, 2011 10:49 PM | 2 Comments

20 December 2011

Rest Day!!

Our New Medicine Balls are finally in... and I have
to say they were well worth the wait!!! As good as any
Medball on the market @ a better price! Sizes 10, 14,
20, 25 lbs available...

By crossfit on December 19, 2011 9:43 PM | 2 Comments

19 December 2011

A WOD

Complete AMRAP in 20 minutes of:
400 meter Run
21 Deadlift 155/105lbs

Post time comments

B WOD
For time:
100 KB Swings 24/16kg
100 Calorie Row
100 Double Unders
100 Hammer Slams

Post time to comments

Tuesday we will be closing @ 2000 for a trainer meeting
It's a rest day so hopefully no one will be inconvenienced.

By crossfit on December 18, 2011 9:16 PM | 1 Comment

18 December 2011

1000 Free WOD

1300 Team WOD

By crossfit on December 18, 2011 12:56 AM | No Comments

17 December 2011

A WOD

Snatch balance

8 sets of 2 reps

Progressive loading

B WOD

12 Min AMRAP
30 Deadlifts 135/95 lbs
10 Thrusters135/95 lbs
20m Overhead walk w/ Barbell 135/95 lbs

Continue reading 17 December 2011.

By crossfit on December 16, 2011 6:02 PM | No Comments

15 December 2011

A WOD
"Himeka"
For Time:
21-15-9 of:
Deadlift 275/185Lbs
Burpees
Row for Calories

post time to comments

B WOD
"Awase Hill Run"

Post time to comments

By crossfit on December 14, 2011 8:36 PM | No Comments

14 December 2011

A WOD
"Elizabeth"

For Time:
21-15-9
Clean 135/90lbs
Ring Dips

Post time to comments

B WOD
3 Rounds for time:
500m Row
10 Push-ups
10 Mt. Climbers
10 Pistols

Post time to comments

We have been emphasizing a proper second pull and
hip extension recently. Whether in a Snatch or clean
the bar should remain close to the body contacting the
hip as you enter hip extension. as you can see from
the bar path the load is vaulted off the hip upward as
the lifter initiates his third pull under the bar. To often
the second pull is initiated to soon or a lack of coaching
has athletes pulling through the middle rather than jumping
it through middle. Be patient, keep the bar close, have
speed through the middle , and pull yourself under the load!

By crossfit on December 13, 2011 9:11 PM | 1 Comment

13 December 2011

A WOD

Overhead Squats
3-3-3-3-3

Post loads to comments

B WOD

For Time:
21-15-9
Ring Rows
Ring Dips
Double Unders

Post time to comments

Another great friend and athlete is leaving us. For Indiana!!!!
Come on Indiana? Really? Seriously you have been a plank
holder in the 1030 class and we will miss you dearly! People
stop leaving me already ... sigh .....

By crossfit on December 12, 2011 9:10 PM | No Comments

12 December 2011

REST DAY!!!

By crossfit on December 11, 2011 5:19 PM | No Comments

11 December 2011

FREE WOD 1000
TEAM WOD 1300

Lean Up Challenge and
Weight loss challenge winners!

Both Maria and Shawn had
significant change over the
8 weeks but Shawn just edged
her out in body composition.
Still we have to recognize the
incredible job Maria did (even while
pregnant) and she will be getting a
special prize! Congratulations Shawn
and hope you continue to see more
results! Cindy ( pictured on the
rower) came up big on the weight loss
challenge! She lost a total of 23lbs
over 8 weeks (to add to the 20lbs she
has lost since joining us over the
summer) thats nearly 10% of her body
in just 2 months and nearly 18% since
starting bootcamp! So proud of each
and every one of you, not just the
winners but all those who took the
challenge head on and stayed
disciplined and got healthy!!

By crossfit on December 10, 2011 7:21 PM | 1 Comment

10 December 2011

A WOD

"Eva"

Five rounds for time of:

Run 800 meters

30 Kettlebell swing, 32/24kg

30 Pull-ups

Post time to comments.

B WOD

5 Rounds for time:
5 Tire Flips
15 Goblet Squats 24/16kg
200m Run

Post time to comments

Congrats to those in our CFA family in line for promotion! We
will make sure the PFT's and CFT's are never an issue in your
selection process!

It been a busy week, I will be posting the Lean Up and
Weight loss Challenge winners tomorrow night! Thanks
to all who participated and congrats to the winners!

By crossfit on December 9, 2011 10:07 PM | No Comments

09 December 2011

Friday Challenge
Burpees!!!!
As many burpees as possible in
1 Minute

A WOD
5-5-3-3-1-1-1 of:
Power Cleans
Establish a new 5,3,1 rep max!

Post loads to comments

B WOD
For time:

250m Row
21 Pull-ups
500m Row
15 Pull-ups
750m Row
9 Pull-ups
1000m row
6 Pull-ups

Post time to comments

Winter is here and the sun won't be out nearly
as much over the next few months. Most of us
are already Vitamin D deficient and could use
supplementation. My preferred brand for vitamin
supplements is NOW Foods. You have to order
it online but its way better than wasting your money
on the soy based vitamins they carry in the BX!

By crossfit on December 8, 2011 9:02 PM | No Comments

08 December 2011

REST DAY

November Athlete of the Month.
Jess Begnal
Jess is an inspiration to a lot of athletes
and proof of what can happen when you
learn to live life with some moderation!!
2011 was a great year for her and I can't
wait for 2012 .. Her story coming soon!

By crossfit on December 7, 2011 9:31 PM | 3 Comments

07 December 2011

A WOD
"Jackie"
1000M Row
50 Thrusters 45/35lbs
30 Pull Ups

Post time to comments

B WOD
"Bench Press"
5-5-5-3-3
Progressive Loading

Post loads to comments

Weight Loss and Lean Up participants .. tomorrow is the
last day to get your pics done or weigh in!!! Santa is the
only one who can extend the deadline and I have been
naughty not nice this year!

By crossfit on December 6, 2011 9:36 PM | No Comments

06 December 2011

A WOD
"Nancy"
5 Rounds for Time:
400M run
15 Overhead Squat 95/65lbs

Post time to comments

B WOD
2 Rounds for time of:
15 Power Snatch 115/75 lbs
25 Sit-ups
800m Run

Post time to comments

Kaz completed the Naha Marathon on a regimen of
only CrossFit WOD's. Congrats Kaz and great Job!

By crossfit on December 5, 2011 9:44 PM | 3 Comments

05 December 2011

Skill
Ring Work

Choose a ring skill to work on!

A WOD
"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/90lbs

Post time to comments

B WOD
"COE"
10 Rounds for time
10 Thrusters 95/65lbs
10 Ring Push Ups

Post time to comments

The Original Nasty Girls!!

By crossfit on December 4, 2011 9:17 PM | 2 Comments

04 December 2011

REST DAY!!!

The Gym is Closed!!!

Courtesy of CrossFit LLC

Lean up Challenge pics and Weight loss Weigh ins
start Monday!!! Good Luck everyone!

We are considering moving the Team WOD to Saturday
and use Sunday for a Weightlifting Club (Olympic) starting
in January! Let us know your thoughts.

The gym is doing a fundraiser for our Affiliate Team who
has hopes of qualifying for the Games again. We are going
to put a calendar together with great moments from 2011.
We will also be doing collages on 4 of the months where you
can have a favorite pic added. If you have a favorite pic
that you would love to get in the calendar ask one of us
about pricing to have it added!!!

By crossfit on December 3, 2011 10:09 PM | 5 Comments

03 December 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

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

By crossfit on December 2, 2011 10:14 PM | No Comments

02 December 2011

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

Post time to comments

B WOD
In 10 Minutes AMRAP of:
10 Jumping Lunges
10 Medicine Ball Cleans 20/14lbs

When the timer sounds immediately run
400 Meters for time.

Post rounds and time to comments

Just one of about 30 Deadlift PR's pulled today!

By crossfit on December 1, 2011 9:07 PM | No Comments

CROSSFIT ASIA

December 2011 Archives