CROSSFIT ASIA IN OKINAWA

01 February 2012

A WOD
AMRAP In 12 Minutes
250 Meter Row
15 Games Style Push Ups

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B WOD
For Time:
800m Run
50 Thrusters 75/55 lbs
50 Box Jumps

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By crossfit on January 31, 2012 9:37 PM | No Comments

A WOD
4 Rounds for time:
400M run
50 Air Squats

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B WOD
10 Power Snatch 95/65 lbs
20 Double Unders
8 Power Snatch 95/65 lbs
25 Double Unders
6 Power Snatch 95/65 lbs
30 Double Unders
4 Power Snatch 95/65 lbs
35 Double Unders
2 Power Snatch 95/65 lbs
40 Double Unders

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By crossfit on January 30, 2012 10:23 PM | No Comments

30 January 2012

A WOD

"BUSHIDO"
3 Rounds For Time:
9 Muscle Ups
15 Burpees
21 Kettlebell Swings 32/24kg

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B WOD
Karen
For Time:
150 Wall Ball Shots 20/14 lbs

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By crossfit on January 29, 2012 8:12 PM | No Comments

29 January 2012

1400-1600
Weightlifting Club

Speed through the middle much???

By crossfit on January 28, 2012 8:08 PM | No Comments

28 January 2012

1030 FREE WOD

1200 Team WOD

A WOD
4 Rounds for time

200M run
Wall Climb
10 Ground to Overhead 135/95lbs
10 Toes to bar

B WOD
For Time:
21-15-9
Back Squat 225/150 lbs
GHD Sit-ups

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WOD Love!

By crossfit on January 27, 2012 10:36 PM | 2 Comments

27 January 2012

FRIDAY NIGHT FIGHTS
1815!!! Be there by 1800 for warm ups

A WOD
5-5-5-5-5
Back Squat (High Bar)
Use 80% of your 1RM

This is speed work. Use the elasticity
of your knees and ankles as much as you can
safely support. You may play the ballistic bounce
out of the bottom as long as you are not violating
any of the performance points of squatting

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B WOD
Nicole
In 20 Min AMRAP of:
400m Run
Max rep Pull-ups

beat the coach from CrossFit Asia on Vimeo.

Christen goes 20 for 20 @155 on the Clean Complex.

Asia be very afraid!!

By crossfit on January 26, 2012 9:23 PM | 3 Comments

26 January 2012

A WOD
21-15-9 reps for time of:
Box jump 24"/20"
75/55lbs Power snatch
Chest to bar Pull-up

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B WOD
2 min challenge ~ Pistols

For Time:
100 Double Unders
100 Push-ups
100 Squats

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Friday @ 1815 We will run our first Friday Night Fights!
If you train @ CFA you can play! There will be a prize or
possibly prizes.... You'll never know if you don't show!!

Tomorrow is the last day to get signed up for the lean
up weight loss challenges!! You can't win if you don't
sign up!

Still think grains aren't so bad? Read this! Gluten

By crossfit on January 25, 2012 9:56 PM | 1 Comment

25 January 2012

Rest Day!!!!

Only 2 days left to sign up for the Lean Up/Weight Loss
Challenge!! Get weighed in or you pics done before COB
on Thursday!!! Win or Lose you still WIN!!!

By crossfit on January 24, 2012 8:01 PM | No Comments

24 January 2012

A WOD
Diane"
For time:
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
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B WOD
In 7 minutes AMRAP of:
5 Power Cleans 155/105 lbs
8 Lateral burpees over the bar

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By crossfit on January 23, 2012 9:26 PM | No Comments

23 January 2012

A WOD
100 Double Unders
100 Sit Ups
100 Double Unders

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B WOD
For tonnage:

3 Front Squats
Every minute on the minute for 10 Minutes

Your score is the total tonnage lifted over the
10 minute period. If you cannot complete all
3 reps consecutively your score is 0 for that
minute.

So I am pretty sure all three of these guys are
Vitamin D deficient.. This time of year when
there is no sun make sure you take a Vitamin
D supplement, Sometimes its not the weather
making you feel sluggish its a deficiency of
the big D!!!

By crossfit on January 22, 2012 9:48 PM | 5 Comments

22 January 2012

Weightlifting Club
1400-1600

By crossfit on January 21, 2012 10:08 PM | 1 Comment

21 January 2012

REST DAY!!

TEAM WOD 1200

NUTRITION WORKSHOP 1300

We are going to keep presentation simple
What to eat
What to supplement
Why we don't recommend Grains. Legumes or Dairy
Why does the Western Diet wreck your body

Mostly I want to give feedback on whatever you want
to know. Please write down your questions and bring
then with you!

1400 Class Moved to the end of Workshop
1730 is still on as is the 1815

They might look like Chicken but those be Crocodile
Steaks you scalliwags!!!

By crossfit on January 20, 2012 9:50 PM | No Comments

20 January 2012

A WOD
"MICHAEL"
3 Rounds for Time:
800M run
50 Back or Hip Extensions
50 Sit Ups

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B WOD
3 Rounds for Time:
400m Run
15 Chest 2 bar pull-ups
25 V-ups
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Back to back Baby's joining the RCFA family!!
Congrats to Darin and Carol... and Phoebe and
Jeff!!!

By crossfit on January 19, 2012 8:49 PM | 4 Comments

19 January 2012

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.

You may power clean, muscle clean Squat
Clean,Shoulder press, push press, push/split Jerk

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B WOD
10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
Thrusters 75/55lbs
Ring Dips

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By crossfit on January 18, 2012 9:27 PM | 5 Comments

18 January 2012

A WOD
3 Rounds for Time
20 Front Squats 135/95lbs
200 Meter Run
20 Box Jumps 24/20"
200 Meter Run

Racks may not be used!!!

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B WOD

Rowing 101
then
6 x 250 Meter Sprint

Rest is 2:1

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Regional's will be in SEOUL, KOREA this year!!!!
ROAD TRIP!!!!!

By crossfit on January 17, 2012 10:33 PM | 1 Comment

17 January 2012

REST DAY

3 boot camps in full swing!! Team WOD every Saturday!!
Weightlifting every Sunday!!! 2012 is going to be a great
year!!

February we will be running a friendly recruitment competition!!
It's easy!!! whoever brings the most prospective CrossFitters for
a Demo will get 2 Months Free Membership!!! Start lining up your
contact list now!

February also Starts the CF Open!! Friday's we will run the Open
WOD for all Members.. Since you are doing the WOD anyway you
might as well join the open and Represent CFA... If you want to
have your WOD's Judged we will be doing official scoring during
Friday Night Fights for a nominal fee. either way it going to be lots
of fun and a great community building experience!!!

By crossfit on January 16, 2012 9:16 PM | 1 Comment

16 January 2012

A WOD

3 rounds for time

10 Thrusters 135/95 lbs

10 Handstand Push ups

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B WOD

5 Rounds
5 Unbroken Sumo Deadlifts 275/185 lbs
12 Unbroken KB Swings 32/24kg

Note~7 Burpee penalty on the spot for breaking

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Lean Up Challenge and Weight Loss Challenge:

Lean Up:

7 weeks

Buy in is ¥4000yen

1/2 goes back to the winner

Take 3 pics before 26 Jan

Eat well, do vigorous exercise, get lean

Take 3 pics before 18 march

5 finalist advance to gym wide vote

Group competition, with prizes

Optional bi-weekly photos to track progress

Greatest body comp. change takes all!!!!

Weight loss:

7 weeks

Buy in ¥4000

1/2 goes back to the winner

Eat well, do vigorous exercise, lose lots of weight

Weigh in by 26Jan

Weekly weigh in to keep you on track ( miss more

One and you are out of the game)

Great percentage of body weight lost gets the cash

If there are enough participants we will do a group

event for this also!!

By crossfit on January 15, 2012 8:03 PM | 1 Comment

15 January 2012

Weightlifting Club 1400!!!!

By crossfit on January 15, 2012 1:19 PM | No Comments

14 January 2012

First Class is at 1400!!!!
FREE WOD AND TEAM WOD ARE CANCELLED
DUE TO BOOTCAMP ORIENTATION!!

Please try to make the 2PM WOD if you possibly can
we have some visitors from Mainland who want to see
CFA throwdown... lets give them a good show!

A WOD
Five rounds for time of:
9 Deadlift, 135/95lbs
6 Hang power snatch, 135/95lbs
3 Overhead squat, 135/95lbs

Use the same bar and same weight for all 3 movements!

B WOD
7 rounds for time:
10 Jumping pull ups
10 Push Ups
10 Wall Ball Shots 20/14lbs

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By crossfit on January 13, 2012 9:33 PM | 3 Comments

13 January 2012

REST DAY

CFA Group Photo 1800

If you can make it please here!! It's
kind of a big deal!!!

Last CFA Social was lots of fun... its too damn cold
out for the beach.... Who is up for Bowling .. Sign up
sheet will be on the board..

By crossfit on January 12, 2012 9:24 PM | No Comments

12 January 2012

A WOD
For Time:
21-15-9
Rocky pull ups(alternating sides of the bar each rep)
Burpees
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B WOD
Shoulder Press
5-5-5-5-5
Push Press
5-5-5-5-5

Progressive loading

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The CrossFit Reebok Shoe goes on sale in just a couple
hours!!! If you are after a pair get them soon as they sell
out quickly!!! Just follow the link below!!!
shop here

By crossfit on January 11, 2012 9:09 PM | No Comments

11 January 2012

A WOD
"Grace"
For Time:
30 Clean and Jerks 135/90lbs

This is a real Power/Squat Clean and either a
Push/ Split Jerk.

Any other form of ground to overhead is not
acceptable and will result in a no rep

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B WOD
In 15 minutes AMRAP of:
200m Run
10 Burpees
10 KB Swings 24/16 kg
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By crossfit on January 10, 2012 9:57 PM | 3 Comments

10 January 2012

A WOD
15 min AMRAP of:
9 Deadlifts 155/100LBS
12 Push-ups, games style
15 Box jumps 24"/ 20"

* Push Ups are Hand Release
**You must have full hip extension above the box for the rep
to count.

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B WOD

For Time:
3-5-7-9-7-5-3
Hand Stand Push Up
Knees 2 Elbows
Power Snatch 95/65 lbs

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Snatch balance!!! Weightlifting Club 1400-1600
Every Sunday... Unless we have to change the
time for some reason and then it will be @ a
different time!!!

By crossfit on January 9, 2012 8:32 PM | 2 Comments

09 January 2012

REST DAY!!!

1 week out from Bootcamp!!!!
Monday and Friday are your last chance to do your
assessment and register!!!

By crossfit on January 8, 2012 9:09 PM | No Comments

07 January 2012

1100 Ninja Test

1400 Weightlifting Club
The weightlifting club is open to all members, please leave your
ego @ the door. We are trying to give you tools to perform the
the olympic lifts better as well as make you stronger. There is
no time for attitudes it only interferes with progress. If a coach
says hey you need to work on your squat here is your PVC, please
smile and say thank you may I have another! We would never do
anything that isn't designed to make you better, faster and stronger!
Thank you all in advance for your cooperation.

By crossfit on January 7, 2012 11:01 PM | No Comments

07 January 2012

Free WOD 1030
TEAM WOD 1200 (1145 show)

First Group Class is 1400

A WOD
10 Rounds for time:
200M run
20 Double Unders

B WOD
5 Rounds for time:
5 DB Deadlift
5 DB Hang Power Cleans
5 DB Push Press
5 DB Squats
Use the same weight for all 4 movements.
Increase the load each round.

By crossfit on January 6, 2012 10:44 PM | 2 Comments

06 January 2012

A WOD
"CINDY"
In 20 Minutes AMRAP of:
5 Pull ups
10 Push Ups
15 Squats

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B WOD
Sumo Deadlift
5-5-5-5-5
Progressive loading

Post loads to comments

By crossfit on January 5, 2012 9:34 PM | 1 Comment

05 January 2012

REST DAY!!!!

BootCamp is only about 10 days out Don't wait
until the last minute to get your assessment done.
Call us @ 0989877754 to schedule your
appointment!!!

The Next Lean Up/ Weight loss Challenges will start
21 January.. As always there will be a nutrition seminar
to kick it all off. The rules will be slightly different but the
end state will be the same ... Lot's of people showing
amazing results. Regardless if your goal is just to drop
pounds and inches or to get the six pack in preparation
for spring it's as simple as eating clean and short spurts
of vigorous exercise... and CFA can give you both!

By crossfit on January 4, 2012 9:31 PM | No Comments

04 January 2012

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

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B WOD

For Time:
10 Shoulder Press 45/35 lbs
10 Push Press 45/35 lbs
10 Push Jerk 45/ 35 lbs
200m Run
30 Front Squats 45/35 lbs
200m Run
30 Hang Power Cleans 45/35 lbs
200m Run
30 Hang Power Snatches 45/35 lbs
200m Run

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The secret is out!! When you are the best @ what you do people
take notice! Shit's about to get real!

By crossfit on January 3, 2012 9:04 PM | 5 Comments

03 Januray 2012

Welcome Back!!!

A WOD

3 rounds for time of:

15 Wall Ball Shots 20/14lbs to a 10ft/9ft Target
10 Corner to Corner Toes to Bar
5 Chest to Bar Pull Ups

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B WOD

In 15 minutes AMRAP of:
25 Double Unders
10 Deadlifts 205/135 lbs
1 Rope Ascent

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5 weeks away!!! Are you ready?

By crossfit on January 2, 2012 10:06 PM | 2 Comments

02 January 2011

Closed for Maintenance

HOME WOD

Pick 1 of the 3:

Swim 1500 Meters

Run 5K

Ride 25K

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Talayna Fortunato Highlights 111230 from Rudy Nielsen

Fun with Burpees ...and pull up bars...

By crossfit on January 1, 2012 10:43 PM | No Comments

01 January 2012

HAPPY NEW YEAR!!!

Rest Day

Closed for maintenance

Things to do in 2012.... How about getting
coached by the the 2 fittest athletes on the
planet? It's in the works!!

By crossfit on January 1, 2012 12:52 PM | 1 Comment

CROSSFIT ASIA

January 2012 Archives

01 February 2012

31 January 2012

30 January 2012

29 January 2012

28 January 2012

27 January 2012

26 January 2012

25 January 2012

24 January 2012

23 January 2012

22 January 2012

21 January 2012

20 January 2012

19 January 2012

18 January 2012

17 January 2012

16 January 2012

15 January 2012

14 January 2012

13 January 2012

12 January 2012

11 January 2012

10 January 2012

09 January 2012

07 January 2012

07 January 2012

06 January 2012

05 January 2012

04 January 2012

03 Januray 2012

02 January 2011

01 January 2012

February 2012

Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1	2	3	4
5	6	7	8	9	10	11
12	13	14	15	16	17	18
19	20	21	22	23	24	25
26	27	28	29