Thursday, 24 October 2013


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.

Friday, 10 August 2012


We have moved - visit us at our new CrossFit Tropics website.

Friday 10 August 2012

Warm up

5min Skipping
Spealler

AMRAP 12min of:

3 Rope climbs
15 Push ups

WOD - Pairs relay

For time:

800m
400m
200m
100m

Thursday 10 August 2012

8 RFT of:

100m Freestyle swim
25m Underwater swim
25m Recovery swim

Wednesday, 8 August 2012

Wednesday 08 August 2012

Warm up

Tech / skills

WOD

Tuesday 07 August 2012

Warm up

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

Friday 03 August 2012

Warm up

Skipping
50m walking lunge
30 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

Wednesday 01 August 2012

Warm up

Skipping
50m walking lunge
30 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

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 Deadlifts
12 Handstand Pushups (or pushups off box)

Monday 30 July 2012

Warm up

400m Run
15 Sandbag getups
400m Run
15 Sandbag getups

Tech/Skills:

Max pullups in 1 min
Max situps in 1 min
Max pushups in 1 min

Beginners: Deadlift tech/skills

WOD

5 RFT of:

15 box jumps
12 kettlebell swings
9 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

Warm up

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

Warm up

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

Thursday 19 July 2012

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

Tuesday 17 July 2012

Warm up

WOD

Run 800m

10 Rounds of the couplet:
20 Push ups
20 Squats

Run 800

Monday 16 July 2012

Thrusters for max weight 3-3-3-3-3-3-3

Friday 13 July 2012

Thursday 12 July 2012

Wednesday 11 July 2012

Tuesday 10 July 2012

Monday 09 July 2012

Friday 06 July 2012

Friday 22 June 2012

Thursday 05 July 2012