WOD 01MAY12

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

WOD 30APR12

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post your time:

Schober: 43:15 Rx
CSM: 27:45 95lbs
Watson: 27:40 95lbs
King: 35:25 95lbs

WOD 27APR12

For time:
10 Partner deadlifts (225 lbs)
20 One-arm dumbbell snatches (35 lbs)
30 Back squats (65 lbs)
40 Pull-ups, while partner holds 225 pounds
50 Shoulder-to-overhead (65 lbs)
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
70 Box jumps, alternating on 24" box
Row 2,000 meters

Post your teams time:

CSM & LTC Mac: 22:45
Romeo & Don: 23:19
LTC R & Ed: 23:28
COL H & Chuck: 30:34

Good job CSM and LTC Mac. Rematch next Friday.

WOD 25APR12

MAX Bench Press
3-3-3-3-3
Post your loads:

CSM: 155-175-185-195(2X)-190
King: 155-175-185-195 (2X)-190
Qureishi: 135-155-165-185-205
Hiner: 135-155-165-185-205
Schober: 225-255-285-295(2X)-305(1X)

WOD 24APR12

Eight rounds for max reps of:
Ring-Dips, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total ring-dips and total clean and jerks to comments.


Muscle-up transition

WOD 23APR12

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post your loads:
CSM: 95-115-135-145-165-185-205(F)-90-95-200
Macalintal: 95-115-145-165-185-205(F)90-95-200
Rivet:135-145-155-175-195-175-165-165-165-165
Schober:225-225-275-295-315-335-365-375-225-225
Henry:225-225-275-295-315-335-365-375-225-225
Hiner: 125-125-145-145-195-195-215-215-195

Team workouts for this year's CrossFit Asia Regional Game (4,5,6 May 12))

Individual workout for this years CrossFit Asia Regional Game (4,5,6 May 12)

WOD 20APR12

Running FRAN For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.
King: 11:58 Rx
Kelshaw: 13:17 75lbs
Watson: 13:57 Rx
Macalintal: 14:45 Rx
Rivet: 15:56 75lb
Hiner: 18:25 65lb Black Band (18-15-9)

Compare to 21MAR12

CrossFit Game Asia

WOD 19APR12

Namsan Run

Start from Camp Coiner Gate to Namsan Gazebo.

Post your time:
Austin: 15:41
King:16:22
Kelshaw: 17:05
Macalintal: 17:30

WOD 18APR12

Deadlift 1-1-1-1-1-1-1

Post your loads:
Harris: 185-205-225-245-275-295(F)-275
Watson: 185-205-225-245-275-295-315
Qureishi: 185-205-275-295-315-325(F)-320(F)
King:185-205-275-295-315-325(F)-320
Hiner: 225-225-245-245-255-275-275
Rivet: 225-275-295-305(F)-275(F)-225-225
Jung: 135-185-225-395-365
Macalintal: 185-225-245-275-295-305(F)-300(F)

Visit to crossFit Reebok XTM, Busan

WOD 16APR12

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Post your time:

WOD 16APR12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post your time:
King: 11:34
CSM:11:43
TFW:12:55
RRM:14:45
Hiner:14:40

WOD 13APR12

Five rounds for time of:
Handstand walk 20 meters:
50 squats:

WOD 12APR12

For Time:
Run 800 Meters
10 rounds of the couplet
Pull-up, 10 Reps
Ring-dip, 10 Reps
Run 800 Meters

Post your time:
King: 24:12

WOD 11APR12

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post your time:

WOD 10APR12

Clean and Jerk 1-1-1-1-1-1-1 reps

Post your loads.

King: 135-145-155-165(f)-160-160-135
CSM: 95-115-135-135-135-135-135

WOD 09APR12

RUN

5K



Post your time:

CSM: 25 Minutes

WOD 07-08APR12

REST

WOD 06APR12

For time:
Run 800 M (Around CFH)
10 rounds of the couplet:
Knees to elbows, 10 reps aka leg tuck
Hug-a-twinky, 10 reps
Run 800 M (Around CFH)

Post time to comments.



Hug a Twinky - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (Use black form boxes in the Gym)

WOD 04APR12

Five rounds for time of:
45 pound barbell Overhead Front lunges, 15 reps
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.
CSM: 14:55
COL W: 17:50
LTC M.R: 16:05
LTC C.S: 16:04
MAJ S.E: 18:30
MAJ S.A: 19:05
MAJ K.D: 19:08
MAJ M.N: 19:51
MAJ S.S: 25:30
MAJ Q.R:
Henry: 22:32


COL H: 14:00 10reps each

Welcome Sam and COL H

WOD 03APR12

Time Of:

25 M Swim
50 Squats
25 M Swim
50 Push-ups
25 M Swim
50 Rowers
25 M Swim
50 Dips
25 M Swim
50 Squats

Meet at 0600 indoor pool #3.

WOD 02APR12

Thruster
3-3-3-3-3-3-3

Post your loads:
Schober: 195 Max
CSM: 135 lbs
Watson: 135 lbs
King: 135 lbs