Monday 130618

Hang power snatch 3-3-3-3-3 reps


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds.

Chun: 16+12
Isom: 13
Macalintal: 20
Silva: 11
Hiner: 13
Filer: 12
Min: 11
Lopez: 15
King: 17+4

Sunday 130617

Volunteers, Thank you so much for this year's Asia Regional games a success.

For last two months has been busy to plan for the Asia Regional Games. Learn more about the Regional games go to www.games.crossfit.com

SUNDAY 130421

Deadlift
3-3-3
Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Lee: 51:13

WEDNESDAY 130306

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box



Post time to comments.

TUESDAY 130304

For time:
30 Muscle-ups

CSM: Completed
King: 24 (DNF)

or

60 pull-ups and Ring Dip

MONDAY 130304

Deadlift
3-3-3-3-3-3 (40%,50%,60%,70% 80%, 90%)

Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

Post your time.
King: 24:25

FRIDAY 130228

Shoulder Press
3-3-3-3-3-3+ (40% 50% 60% 70% 80% 90% of 1rep max)



Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position, then the athlete will
move from flat on the ground to touching an object with both hands
that is 6 inches above their max reach