Saturday 01 October 2011

Warm up

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

WOD

For max weight:
Deadlift 1-1-1-1-1-1-1

Friday 30 September 2011

Moore

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Warm up

Skipping 5 minutes
Hip mobility warm up
Leg front swings (front) x10
Push-ups x10
Leg back swings x10
Burpees x10
Walking spider man x 20m
Sit-ups x10
Rotational squats
Squat to stand x 10
Front lunge (hold stretch)

Technique/Skills

Medicine ball cleans

http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

WOD - Moore

20min AMRAP:
Max reps pull ups
Run 400 meters
Max rep handstand push ups

Thursday 29 September 2011

Pool Session

WOD
5 RFT of:
100 metre swim
20 push-ups
20 sit-ups
20 squats

Wednesday 28 September 2011

Closed

Due to the wet weather we have been getting early in the morning we have been unable to train as usual - please can you all provide us up to date contact numbers so that we can let you know if training is cancelled to avoid a wasted trip to the gym.

The search is already on for a new undercover or indoor site so we can train whatever ever the Vietanmese weather can throw at us - if you know of any suitable sites please let us know!

Tuesday 27 September 2011

CLOSED

Monday 26 September 2011

Check out some more nasty Tabata workouts here

Warm up

Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

WOD - "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.

Friday 23rd September 2011

Mike Burgener - Coaching The Hang Power Clean:

http://www.youtube.com/watch?v=bzQJB9XHd5c

Warm up
Run 1 mile
Shoulder mobility

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, 40kg bar
25 Back extensions
30 Thrusters, 25kg bar
20 Burpees

Thursday 22 September 2011

WOD

These workouts present breath control challenges — a must for sprinters!

For time (30min time cap):
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
7 lengths swim
1 length underwater
etc., down to 1 of each

Wednesday 21st September 2011

Warm up
Sprint warm up

10 minute handstand practice

WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Tuesday 20th September 2011

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Warm up
Run 400m
Animal crawls

WOD - Hammer
Four rounds, each for time, of:
Tyre flips, 10 reps
60kg front squat, 10 reps
40kg push press, 10 reps
20 Pull-ups
Rest 60 seconds

Monday 19 September 2011

Warm up
Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

WOD
A
Tyre pulls for time:
25m forward
25m backward
25m harness
Rest as required between sets

B
Modified "Lynne"
Five rounds for max reps of:
Ring push ups
Pull-ups

Friday 09 September 2011

Warm up
Run 400m
Animal warm up

WOD
A
400m walking lunge

B
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Lance Cantu 22 min + 11 is the target to beat!

Thursday 15 September

Pool Session

Wednesday 14 September 2011

Warm up

Run 400m
10 walking lunges (each leg)
10 pull ups
10 box jumps
10 double unders
10 ring dips
10 knees to ebows
10 kettlebell swings
10 sit ups
10 back extensions

WOD
AMRAP 10min
30 bar facing burpees
20 overhaed squats
10 muscle ups

Tuesday 13 September 2011

Kelly Holmes

Dame Kelly Holmes, DBE, MBE(Mil.) (born 19 April 1970) is a retired British middle distance athlete. She specialised in the 800 metres and 1500 metres events and won a gold medal for both distances at the 2004 Summer Olympics in Athens. She set British records in numerous events and still holds the records over the 600, 800, 1000, and 1500 metres distances.

Warm up

Sprinters warm up

WOD

For time:
Run 1600m
Rest 3min
Run 1200m
Rest 2min
Run 800m
Rest 1min
Run 400

Monday 12 September 2011

Warm up
Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 double unders

Shoulder mobility
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD - Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Saturday 10th September 2011

Hoi An Triathlon

‎1st place for Crossfit Saigon in the Hoi An triathlon team event!

Friday 09 September 2011

Warm up
Run 400m
2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 squats
10 double unders

WOD
30 box jumps
30 jumping pulling ups
30 kettlebell swings
30 walking lunges
30 knees to elbows
30 push press
30 back extension
30 wall ball shots
30 burpees
Run 400m

Thursday 08 September 2011

Pool Session

Wednesday 07 September 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Warm up

Sprinters warm up

WOD - Michael
3RFT of:Run 800m
50 sit ups
50 back extensions

Tuesday 06 September 2011

Warm up
Run 800m
"Animal warm up"

Deadlift skills
Handstand skills

WOD - Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Monday 05 September 2011

Imagine seeing that at your local box!

Warm up
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders

Muscle up progressions

WOD
Five rounds for time of:
Run 400 meters
5 Back squats