A) CFWU 1 round
B) Max. Double Unders in 3 min.
C) SMC 10 dislocates, 10 OHS, 10 kips
D) WOD
30-20-10
Toes to Bar
OHS

Group Session 1

Note the 'elbow lasers'.

A) CFWU 1 round

B) Skill session Squat and Front Squat

C) 21-15-9
Front Squat (bamboo)
Push Ups

21-15-9 Handstands and Pull Ups

For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Body weight madness

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

1st CFV WOD

30 T2B
60 squats
20 T2B
40 squats
10 T2B
20 squats

DU KBS OH Lunge

30-20-10

Double unders

KBS @ 32kg

Lunge @ 25kg*

*25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.

Sprints

Tuesday 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

WOD 5 Games 09

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Weighted Pull Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Pull Ups

50 pull ups for time

Coe

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Photos

CF Vietnam is going to happen. Here are some photos of the yard as it is now (actually last wednesday).

Update

So, what's been happening?
Summer holidays are officially over for another year and the beginning of a new career path is on the horizon. Not so much on the horizon but right upon me. The site is cleared, the weights ordered and the welder starts building the pull up structure on Monday. CrossFit Vietnam is becoming a reality.

WOD's over the summer break were confined to mostly untimed bodyweight movements and running on the beach in Boracay, Philippines. The highlight probably the 'Tree and heavy rock Fran'. Have done some other WOD's with Keryn since returning (OHS, KB's, DU's) trying to work on the goats of which there are too many.

5k loop around TD yesterday in 25:23 (PR for the loop) first time since 10 Dec 09 and 1st POSE running that distance. Felt pretty good.

Will post some pics of the site soon. Internet is on the fritz at home.

AMRAP

AMRAP in 20 minutes
10 Pull ups
10 Dips
10 Handstands
10 Pistols (alternating legs)
10 Double unders

KBS Burpee Ladder

10-9-8-7-6-5-4-3-2-1
KB Swing 24kg
Burpees

Elizabeth

SUNDAY 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Kristan Clever 5:49, Becca Voigt 8:45. Post time to comments.

Compare to 091118

Randy

THURSDAY 100603

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 090703

Heavy Frellen

400m at the beginning of each round

15-12-9

Chest to bar pull ups

Thrusters 50kg

KB Swings 1.5 pood

Shoulder Press

TUESDAY 100601

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

Go Nutts

FRIDAY 100528

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Run Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Bench Marks Update

Eva

and

Fran

400's

Run 400m

10 rounds

Rest for the remainder of the 2nd minute in each rep.

Amanda Miller RIP

TUESDAY 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

Squat K2E Dip

250410

15-12-9

Ring Dips

K2E

Front Squat 32kg KB

Pull Ups

Max reps

5 sets

on 3 minutes

Post POSE WOD

100418

As a guest of CrossFit Singapore

15-12-9

SDHP 95#

Ring dips

30 DU

Dr. Romanov

100417-18

Well, what a life changing couple of days in Singapore that turned out to be. Discovered the POSE cert was being run, by the doctor himself, 2 days before it was due to happen. I made enquiries into logistics, cancelled weekend commitments and got on the plane to Singapore.

I was starting to 2nd guess my impulsivity upon arriving to a very hard to find box in Singapore, but reconciled myself with the realisation of a low teacher - student ratio.

Dr. Romanov proved to be an amazing facilitator in passing on his accumulated years of endeavour.

I went to a running cert and came out learning how to move.

PP Box & Ring dip

Metcon:

10-20-30
Push Press 50/35kg
Box Jump
Ring/Box dip

Tabata Something Else

FRIDAY 100402

"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.

Post total reps from all 32 intervals to comments.

Compare to 091020.