Warm up
Run 800m
Spealler routine
Animal crawls
Strength
Weighted push ups 1-1-1-1-1
WOD
3 RFT of:
30 Snatches, 35kg
30 Thrusters, 20kg
Thursday, 19 January 2012
CrossFit speciality courses
Monday, 16 January 2012
Tuesday 17th January 2012
Dame Kelly HolmesWarm up
30sec Double unders
30sec Dead hang
10 Pull ups
30sec Double unders
10 Burpees
30sec Double unders
2 Rounds planks walk
Medicine ball clean practice
WOD
3 RFT of:
Run 800m
Rest 2 min between each run.
30sec Double unders
30sec Dead hang
10 Pull ups
30sec Double unders
10 Burpees
30sec Double unders
2 Rounds planks walk
Medicine ball clean practice
WOD
3 RFT of:
Run 800m
Rest 2 min between each run.
Monday 16 January 2012
Warm up
50m Walking lunge
30 push ups
50m Broad jumps
30 Squats
50m Bear crawl
30 Burpees
Snatch practice
WOD
100m walking lunge, with 20kg plate held overhead. Ensure the arms are locked out and the knee touches the floor on each kunge.
If you stop to rest, drop the plate or fail to touch the knee to the ground in each lunge 15 penalty push ups are given.
For each repeated infraction, the penalty is increased by 5 each time - 20, 25, 30...
50m Walking lunge
30 push ups
50m Broad jumps
30 Squats
50m Bear crawl
30 Burpees
Snatch practice
WOD
100m walking lunge, with 20kg plate held overhead. Ensure the arms are locked out and the knee touches the floor on each kunge.
If you stop to rest, drop the plate or fail to touch the knee to the ground in each lunge 15 penalty push ups are given.
For each repeated infraction, the penalty is increased by 5 each time - 20, 25, 30...
Sunday, 15 January 2012
Friday 13 January 2012
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 - Manion
7 RFT of:
20 Backsquats, 50kg
400m Run
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 - Manion
7 RFT of:
20 Backsquats, 50kg
400m Run
Thursday 12 January 2012
Duration 30-45 mins
Distance 1400m
Pool length 25m
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, rest 0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15 / 100m
2 x 100m Breaststroke Swim, rest 0:30 / 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
Distance 1400m
Pool length 25m
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, rest 0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15 / 100m
2 x 100m Breaststroke Swim, rest 0:30 / 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
Wednesday 11 January 2012
Warm up
Skipping – 5 minutes
Beginner
2 x 30 push-ups
2 x 25 Ring rows
3 x 15sec L-sit or tuck hold
Advanced
2 x 20 Pseudo Planche Push-ups
2 x 20 Weighted ring rows (with box)
3 x 20s L-sit hold
WOD - Barbara
5 RFT of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Skipping – 5 minutes
Beginner
2 x 30 push-ups
2 x 25 Ring rows
3 x 15sec L-sit or tuck hold
Advanced
2 x 20 Pseudo Planche Push-ups
2 x 20 Weighted ring rows (with box)
3 x 20s L-sit hold
WOD - Barbara
5 RFT of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Tuesday 10 January 2012
Warm up
3RFT of:
Run 400m
20sec Tuck hold
15 Thrusters (one third of body weight)
7 Ring dips
WOD
21 Pull ups
21 Handstand push ups
18 Pull ups
18 Handstand push ups
15 Pull ups
15 Handstand push ups
12 Pull ups
15 Handstand push ups
12 Pull ups
12 Handstand push ups
9 Pull ups
9 Handstand push ups
6 Pull ups
6 Handstand push ups
3 Pull ups
3 Handstand push ups
3RFT of:
Run 400m
20sec Tuck hold
15 Thrusters (one third of body weight)
7 Ring dips
WOD
21 Pull ups
21 Handstand push ups
18 Pull ups
18 Handstand push ups
15 Pull ups
15 Handstand push ups
12 Pull ups
15 Handstand push ups
12 Pull ups
12 Handstand push ups
9 Pull ups
9 Handstand push ups
6 Pull ups
6 Handstand push ups
3 Pull ups
3 Handstand push ups
Monday 09 January 2012
Warm up
Russian gymastic warm up – Day 1
Beginner
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus
Upper-body pressing (5 sets):
HSPU x 5 reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 reps (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD
5 RFT of:
400m Run
20 Deadlifts, 60kg
20 Push ups
10 Deadlifts, 60kg
10 Push ups
Russian gymastic warm up – Day 1
Beginner
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus
Upper-body pressing (5 sets):
HSPU x 5 reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 reps (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD
5 RFT of:
400m Run
20 Deadlifts, 60kg
20 Push ups
10 Deadlifts, 60kg
10 Push ups
Saturday, 7 January 2012
Saturday 07 January 2012
Warm up
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold
WOD - DT
Five rounds for time of:
60kg Deadlift, 12 reps
60kg Hang power clean, 9 reps
60kg Push press, 6 reps
CrossFit San Ramon30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold
WOD - DT
Five rounds for time of:
60kg Deadlift, 12 reps
60kg Hang power clean, 9 reps
60kg Push press, 6 reps
Friday 06 January 2012
Warm up
Russian gymastic warm up – Day 1
Beginner:
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus:
Upper-body pressing (5 sets):
HSPU x 5reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD - Helen
3 RFT of:
Run 400m
20kg Kettlebell X 21 swings
12 Pull-ups
Russian gymastic warm up – Day 1
Beginner:
Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Intermediate minus:
Upper-body pressing (5 sets):
HSPU x 5reps (scale depth as required)
10-20sec Frog stand
Legs (3 Sets):
Pistols x 5 (each leg)
Hip Extensions x 10 reps (partner with a box)
WOD - Helen
3 RFT of:
Run 400m
20kg Kettlebell X 21 swings
12 Pull-ups
Thursday, 29 December 2011
Holiday Opening Times
We wish you all a very happy New Year!
Thursday 29 December 2011
WOD
5 RFT of:
CrossFitScotsdale5 RFT of:
100m Kick
25m Freestyle, no breath25m Recovery
100m Pull25m Freestyle, no breath
25m Recovery
Wednesday, 28 December 2011
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
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
Tuesday, 27 December 2011
Tuesday 27 December 2011
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
Sunday, 25 December 2011
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!
We wish you all a very merry Christmas and New year!
Monday 26 December 2011
CrossFit JaguarWarm 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
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
Saturday, 24 December 2011
Friday 23 December 2011
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
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
Wednesday, 21 December 2011
Tuesday, 20 December 2011
Tuesday 20 December 2011
Warm up
3 x 30sec Ring tuck hold
3 x 30sec Handstand hold
3 x 8 Strict pull ups10 x Shoot-throughs
WOD
Run 800m
30 Muscle upsRun 800m
Monday, 19 December 2011
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.
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.
Wednesday, 14 December 2011
Tuesday, 13 December 2011
Tuesday 13 December 2011
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
Monday, 12 December 2011
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!
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
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
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, 9 December 2011
Friday 09 December 2011
Warm up
WOD - Modified Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Squats
Run 200m
WOD - Modified Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Squats
Run 200m
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