There are currently no CrossFit affiliates in Vietnam :(
The two separate affiliates that were born out of CrossFit Saigon have moved.
James has CrossFit Cognition in Switzerland and Richard has CrossFit Tropics in Bangkok.
Thursday 24 October 2013
Friday 10 August 2012
Friday 10 August 2012
5min Skipping
Spealler
AMRAP 12min of:
3 Rope climbs
15 Push ups
WOD - Pairs relay
For time:
800m
400m
200m
100m
Wednesday 8 August 2012
Tuesday 07 August 2012
Run 200m
Animal movements
Tech/Skills
Front squats / overhead squats
WOD
5 RFT of:
12 Deadlift
9 Cleans
6 Front Squat
3 Push press
Monday 06 August 2012
Warm up
Skipping/Spealler
6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Med ball sit-ups
Tech/Skills
Deadlifts and Snatch practice
WOD
4 RFT of:
40kg snatch, 10 reps
200m Sprint
Or
Deadlifts, 10reps
200m Sprint
Skipping/Spealler
6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Med ball sit-ups
Tech/Skills
Deadlifts and Snatch practice
WOD
4 RFT of:
40kg snatch, 10 reps
200m Sprint
Or
Deadlifts, 10reps
200m Sprint
Friday 03 August 2012
Skipping
50m walking lunge30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps
Tech/Skills:
power cleans and
med ball cleans
WOD
4 RFT of:
Run 400m
1 Rope climb (3 modified)10 Power cleans (60kg)
20 Wall ball shots
30 Situps
Thursday 02 August 2012
Record total time:
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
...
...
2 lengths swim
1 length underwater
1 length swim
1 length underwater
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
...
...
2 lengths swim
1 length underwater
1 length swim
1 length underwater
Wednesday 01 August 2012
Warm
up
30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps
10 Power cleans (60kg)
20 Wall ball shots
30 Situps
Skipping
50m walking lunge30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps
Tech/Skills:
power cleans and
med ball cleans
WOD
4 RFT of:
Run 400m
1 Rope climb (3modified)10 Power cleans (60kg)
20 Wall ball shots
30 Situps
Tuesday 31 July 2012
Warm
up
12 Handstand Pushups (or pushups off box)
Skipping
Animal crawls
Tech/skills
Deadlifts
Advanced: 5-5-5-5-5 Hang power
cleans
WOD
AMRAP in 20
mins:
Run 200m
12 body weight Deadlifts12 Handstand Pushups (or pushups off box)
Monday 30 July 2012
Warm
up
400m Run
15 Sandbag getups
Max pushups in 1 min
9 push presses
400m Run
15 Sandbag getups400m Run
15 Sandbag getups
Tech/Skills:
Max pullups in 1 min
Max situps in 1 minMax pushups in 1 min
Beginners: Deadlift tech/skills
WOD
5 RFT of:
15 box jumps
12 kettlebell swings9 push presses
Friday 27 July 2012
Warm up
5min Skipping
Tech/Skills
Med ball cleans
WOD – The Chief
Advanced
Max rounds in 3 minutes of:
60kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
Beginner
Max rounds in 3 minutes of:
Med ball cleans, 10 reps
6 Push-ups
9 Squats
Rest 1 minute
Repeat for a total of 5 cycles.
Thursday 26 July 2012
Thursday 26 July 2012
Follow Team in the pool GB at the London Olympics at swimming.org
AMRAP 30min of:
100m Kick
100m Pull
100m Freestyle
This is a no-fin workout!
Wednesday 25 July 2012
Wednesday 25 July 2012
Run 800m
Burgener warm up
Take some time to read the CrossFit Journal article on the Burgener warm up that explains the ideas behind it and describes in detail how to perform it, with links to videos on each of the six drills.
WOD
5 RFT of:
Run 400m
29 Back squats, 60kg
Tuesday 24 July 2012
Tuesday 24 July 2012
Run 800m
Skills
Handstands - check out Gillian Mounsey's website and youtube videos for some great coaching videos.
WOD
Advanced
1 Squat Cleans, 60kg
10 Handstand push ups
2 Squat Cleans, 60kg
9 Handstand push ups
3 Squat Cleans, 60kg
8 Handstand push ups
...
...
9 Squat Cleans, 60kg
2 Handstand push ups
10 Squat Cleans, 60kg
1 Handstand push up
Beginner
1 Front Squat, 80kg
10 Push ups
2 Front Squat, 80kg
9 Push ups
3 Front Squat, 80kg
8 Push ups
...
...
9 Front Squat, 80kg
2 Push ups
10 Front Squat, 80kg
1 Push up
Monday 23 July 2012
Monday 23 July 2012
CrossFit 3D
Warm up
Run 800m
Spealler
Skills
Medicine ball cleans
WOD
21-15-9 of:
Medicine ball cleans
Kettlebell swings
Squats
Run 400m after each set
Friday 20 July 2012
Friday 20 July 2012
Warm up
Run 800m
12min AMRAP of:
3 Rope climbs
15 Push ups
WOD
For max weight:
Back squats 2-2-2-2-2-2-2-2-2-2
Run 800m
12min AMRAP of:
3 Rope climbs
15 Push ups
WOD
For max weight:
Back squats 2-2-2-2-2-2-2-2-2-2
Wednesday 18 July 2012
Wednesday 18 July 2012
Warm up
1min Skipping
15 Kettlebell swings
1min Skipping
15 Sandbag getups
1min Skipping
15 Shoot-throughs
1min Skipping
15 Toes-to-bar
WOD
Run 400m
21 Thrusters
21 Pull ups
Run 300m
15 Thrusters
15 Pull ups
Run 200m
9 Thrusters
9 Thrusters
1min Skipping
15 Kettlebell swings
1min Skipping
15 Sandbag getups
1min Skipping
15 Shoot-throughs
1min Skipping
15 Toes-to-bar
WOD
Run 400m
21 Thrusters
21 Pull ups
Run 300m
15 Thrusters
15 Pull ups
Run 200m
9 Thrusters
9 Thrusters
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