Holiday Opening Times

Please note that we will be closed from the 30th December until the 4th January inclusive, opening again on the 5th January.

We wish you all a very happy New Year!

Thursday 29 December 2011

CrossFitScotsdale

WOD

5 RFT of:

100m Kick

25m Freestyle, no breath

25m Recovery

100m Pull

25m Freestyle, no breath

25m Recovery

Wednesday 28 December 2011

Image courtesy of http://timdallinger.deviantart.com/

Warm up

5min Skipping

2 Rounds of:
20 push ups
20 Ring rows

Snatch practice:
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv

WOD

3 RFT of:

12 Front squats, 60kg
12 Burpee pull ups

We've moved!

Our new address is:

55B Ngo Quang Huy Street
Thao Dien Ward
District 2
Ho Chi Minh City

Tuesday 27 December 2011

http://www.michaelyon-online.com/

Michael Yon is a former Green Beret, native of Winter Haven, Fl. who has been reporting from Iraq and Afghanistan since December 2004. No other reporter has spent as much time with combat troops in these two wars. Michael’s dispatches from the frontlines have earned him the reputation as the premier independent combat journalist of his generation. His work has been featured on “Good Morning America,” The Wall Street Journal, The New York Times, CNN, ABC, FOX, as well as hundreds of other major media outlets all around the world.

Warm up

Russian gymnastic warm up – Day 2 (Intermediate minus)

Upper-body pulling (5 Sets)
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)

Core/low back (3 Sets)
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps

WOD

For max weight:

3-3-3-3-3 Deadlift

210kg (465lb) looks to be the target to beat

Holiday Opening Times

Please note that we will be closed from the 30th December until the 4th January inclusive.

We wish you all a very merry Christmas and New year!

Monday 26 December 2011

CrossFit Jaguar

Warm up

30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold

WOD

"The 12 Days of X(fit)mas".

1. 200m
2. Handstand push ups
3. Deadlift, 80kg
4. Ring Dips
5. Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Toes 2 bar
9. Ring Push Ups
10. Pull Ups
11. KB Swings 24kg
12. Cleans, 40kg

You know how the song goes - 1, then 2+1, 3+2+1, 4+3+2+1, etc

Friday 23 December 2011

CrossFit Shoalhaven

Warm up

Russian gymnastic warm up – day 2

Beginner:

Upper-body pulling (5 Sets):
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back (3 Sets):
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)

Intermediate minus:

Upper-body pulling (5 Sets):
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)

Core/low back (3 Sets):
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps

WOD

AMRAP 20min of:

7 Handstand push-ups
12 L-Pull-ups

Thursday 22 December 2011

http://www.michaelphelps.net/

Duration 30-45 mins

Distance 1400m

Warm up

4 laps freestyle (even pace)
4 laps Breastroke

Build up x2

50m Backstroke Swim, rest 0:15 / 50m
50m Breaststroke Swim, rest 0:15 / 50m

Core

2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Backstroke Swim, rest0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Breaststroke Swim, rest0:30 / 100m

Warm down (repeat 2 times)

1 x 50m Freestyle kick Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m

Don’t Be A Dumbass Client

http://beastmodaldomains.com/2011/10/05/dont-be-a-dumbass-client/

Wednesday 21 December 2011

Warm up

WOD

Run 800m
30 Body weight back squats
Run 800m

Tuesday 20 December 2011

Coaching the Muslce Up with Jeff Tucker

Warm up

3 x 30sec Ring tuck hold

3 x 30sec Handstand hold

3 x 8 Strict pull ups

10 x Shoot-throughs

WOD

Run 800m

30 Muscle ups

Run 800m

Monday 19 December 2011

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Warm up

Run 800m

Russian gymnastic warm up – day 1

Upper-body pressing (3sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets):
Overhead squats x10 reps
Kettlebell deadlifts x10 reps

WOD - Nate

AMRAP 20min of:

2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 20kg

Scale:

If you can't do muscle ups do 3 x ring pull ups and 3 x ring dips per 1 x muscle up instead.

Thursday 15 December 2011

WOD

Duration 30-45 mins
Distance 1500m

Warm up
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m

Build up (repeat 3 times)
1 x 50m Double Arm Backstroke, rest 0:15 / 50m
1 x 50m Backstroke Push & Glide, rest 0:15 / 50m

Core
4 x 100m Backstroke Swim (even pace), rest 0:20 / 100m
4 x 100m Freestyle Swim (even pace), rest 0:20 / 100m

Warm down
2 x 100m Easy Any Stroke, rest 0:20 / 100m Swim your choice of stroke, at a slow, relaxed pace.

Wednesay 14 December 2011

Warm Up

WOD

For time:

Run 800m
30 Clean and press, 40kg
Run 800m

Tuesday 13 December 2011

CrossFit Leatherneck

Warm up

Run 400m

30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold

WOD

3 RFT of:

50 Wall ball shots
50 Double unders

We've moved!

Our new address is:

55B Ngo Quang Huy Street
Thao Dien Ward
District 2
Ho Chi Minh City

Hope to see you all there soon!

Monday 12 December 2011

CFJAX

Warm up

5min Skipping

Technical Skills

Medicine ball cleans

WOD

3 RFT of:

30 Squat cleans, 40kg
30 Pull ups
Run 800m

Saturday 10 December 2011

Warm up

30sec Double unders (remember the total)

10 Walking Samson lunges

30sec Double unders (try to beat the last count)

20sec Squat hold

10 Squats

30sec Double unders (try to beat the last count)

20sec Push up hold

10 Push ups

30sec Double unders (try to beat the last count)

30sec Assisted pull ups

WOD

10 Cleans, 40kg

15 Front Squats, 40kg

Run 400m

When you finish the last clean leave the bar racked on the shoulders and go straight into the front squats without rest.

Friday 09 December 2011

Warm up

WOD - Modified Cindy

AMRAP 20min of:

5 Pull ups
10 Push ups
15 Squats
Run 200m

Thursday 08 December 2011

Closed

Wednesday 07 December 2011

Warm up

5min skipping

Spealler

3x 5 Butterfly mount

4x 20s Dragonfly hold

3x 10 Overhead squat with KB (per arm)

WOD - Nancy

5 RFT of:

400 meter run

40kg Overhead squat, 15 reps

Tuesday 06 December 2011

Warm up

Run 200m forward

Run 100m backward

Run sideways/crossovers (50mR, 50mL)

Spealler

Ring work (3 sets):

10 ring push ups

30s Hollow body holds

30s plank hold

WOD - Fran

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Monday 05 December 2011

Wam up

5min Skipping

Spealler warm up

WOD

A

3 RFT of:

6 tyre flips + burpees
5 Pull ups
Run 200m

B

For max weight:

Back squat 3-3-3-3-3