Two rounds for time of:
Run 800 meters or Row 800 meters
30 Pull-ups or jumping pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar or knees to elbows
115 pound Power clean, 30 reps
Post your time:
Scale to 95lb or 75lb.
27 December 2012
20 December 2012
FRIDAY 121221
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Post rounds complete:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Post rounds complete:
19 December 2012
WEDNESDAY 121219
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Post rounds completed to comments.
Macalintal: 5 rds
Chun: 4 + 12
King: 4 rds
Used 95lb to focus on tech.
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
Post rounds completed to comments.
Macalintal: 5 rds
Chun: 4 + 12
King: 4 rds
Used 95lb to focus on tech.
16 December 2012
MONDAY 121217
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Please complete your warm-up ASAP. We'll start the WOD at 0545
Post your reps:
Chun - 4, 15, 3, 6, 7 = 35
Schober - 6,20,3,10,10=49
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Please complete your warm-up ASAP. We'll start the WOD at 0545
Post your reps:
Chun - 4, 15, 3, 6, 7 = 35
Schober - 6,20,3,10,10=49
14 December 2012
121215-121216 SAT. SUN
REST
CrossFit Aisa Regional is schedule in early spring 2013. The venue will be held at Seoul, Korea.
CrossFit Asia Regional staff is needed, If you would like to volunteer please stop and see me.
Don
Morn info on CrossFit Game Click here
CrossFit Aisa Regional is schedule in early spring 2013. The venue will be held at Seoul, Korea.
CrossFit Asia Regional staff is needed, If you would like to volunteer please stop and see me.
Don
Morn info on CrossFit Game Click here
FRDAY 121214
For time of:
50 Wall balls, 20lb
15 pullups
30 Wll balls,
10 pull ups
10 Wall balls
5 pul ups
Post your time:
CSM 7:54 Rx, Macalintal 8:20 Rx, Isom 9:35 Forsten 11:00 Rx, King 11:15 Rx, Debique: 11:28 Rx, Sigmon 13:46, Brat 11:47
Three men team WOD
AMRAP in 15 min of:
Row
Kettle bell swing
Push ups
Post your team total reps and distance.
HDK: 651 + 2600M
ISH: 526 + 2410M
50 Wall balls, 20lb
15 pullups
30 Wll balls,
10 pull ups
10 Wall balls
5 pul ups
Post your time:
CSM 7:54 Rx, Macalintal 8:20 Rx, Isom 9:35 Forsten 11:00 Rx, King 11:15 Rx, Debique: 11:28 Rx, Sigmon 13:46, Brat 11:47
Three men team WOD
AMRAP in 15 min of:
Row
Kettle bell swing
Push ups
Post your team total reps and distance.
HDK: 651 + 2600M
ISH: 526 + 2410M
13 December 2012
10 December 2012
09 December 2012
MONDAY 121210
Five rounds for time of:
55 pound Kettlebell Deadlift, 10 reps
30 Squats
7 Handstand push-ups or 3 wall climb
Post time to comments
Lopez: 12:43
Macalintal: 12:30
King: 15:34
McGee: 16:30
Brat: 17:49
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
55 pound Kettlebell Deadlift, 10 reps
30 Squats
7 Handstand push-ups or 3 wall climb
Post time to comments
Lopez: 12:43
Macalintal: 12:30
King: 15:34
McGee: 16:30
Brat: 17:49
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
07 December 2012
FRIDAY 121207
"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.
Chung: 450
Harris: 374
Lopez: 291
King: 271
Hiner: 211
Isom: 209
Debique:
Brat: 207 (48+49+48+61)
Welcome Brat.Good job on day one.
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.
Chung: 450
Harris: 374
Lopez: 291
King: 271
Hiner: 211
Isom: 209
Debique:
Brat: 207 (48+49+48+61)
Welcome Brat.Good job on day one.
06 December 2012
THURSDAY 121206
Bear Complex
one rep of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Harris: 95 lb
Macalintal: 95 lb
King: 95 lb DNF
Hiner: 65 lb
one rep of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Harris: 95 lb
Macalintal: 95 lb
King: 95 lb DNF
Hiner: 65 lb
WEDNESDAY 121205
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
DNF
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Post times to comments.
DNF
04 December 2012
TUESDAY 121204
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Harris: 6+18
Rhodes: 6+18
King: 6rd
Verell: 6rd (Rx)
Schober: 6rd (Rx)
Macalintal: (Rx)
Lopez: 6+15 (Rx)
We will meet at 0530 on wed, since LDR's PT is cancelled.
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.
Harris: 6+18
Rhodes: 6+18
King: 6rd
Verell: 6rd (Rx)
Schober: 6rd (Rx)
Macalintal: (Rx)
Lopez: 6+15 (Rx)
We will meet at 0530 on wed, since LDR's PT is cancelled.
MONDAY 121203
For time or 30 Min:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
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