RUSSELL

5 Rds

400m
15 Power Cleans 135#

Time : 19:50

THRUSTERS + PULL UP + BURPEES

7 Rds

7 Thrusters 115#
7 Pull Up
7 Burpees


Time : 14:10

400m + PUSH JERK

4 Rds

400m
15 Push Jerk 95#


Time : 12:32 (slow....Still hangover from Xmas)

DEADLIFT + BOXJUMP + DU

4 Rds

9 DeadLift 255#
15 BoxJump
21 DU


Time : 8:45

SDHP + PUSH UP + SQUAT

20 mins AMRAP

9 SDHP 95#
12 Push Up
21 Squat


Score : 12 Rds + 1 SDHP

DU + MU + THRUSTERS

3 Rds
50 Double Unders
7 Muscle Up
10 Thrusters 135#

Time : 15:22

DEADLIFT 5 X 5

DEADLIFT 5 X 5


Best Lift = 320.4#

POWER CLEANS + FRONT SQAUTS + PULL UPS

5 Rds

9 Power Cleans 135#

12 Front Squats 135#

15 Pull Ups

Time : 15:22

MURPH

1 Mile

100 Pull Up

200 Push Up

300 Squat

1 Mile

Time : 45:32

LIZZIE

21, 15, 9

Power Clean 135#
Ring Dips

Time : 4:59

ANGIE

100 Pull Up
100 Push Up
100 Sit Up
100 Squat

Time : 17:03

BURPESS + KBS + BOXJUMP

5 Rds

9 Burpees

15 KBS 1.5 Pood

21 BoxJump

200m

Time : 23:36

PUSH JERK + PULL UP

5 Rds

15 Push Jerk 95#

15 Pull Up

Time : 10:05

NASTY GALS

Nasty Gals

3 Rds

50 Squat

3 Muscle Up

10 Hang Power Clean 135#

Time : 9:31

ALTERNATING TABATA DEADLIFT + BOXJUMP

DOUBLE TROUBLE

DeadLift 225# = 31 reps
BoxJump 24" = 84 reps

Total = 115

DEATH BY PULL UPS

DEATH BY PULL-UPS

Score : 16 Pull Ups

LUMBERJACK FORT HOOD MEMORIAL DAY

20 Deadlifts (275lbs)

400m

20 KB swings (2pood)

400m

20 Overhead Squats (115lbs)

400m

20 Burpees

400m

20 Pullups (Chest to Bar)

400m

20 Box jumps (24")

400m

20 DB Squat Cleans (45lbs each)

400m

SDHP + RING DIPS + KTE

5 Rds

15 SDHP 95#

12 Ring Dips

9 KTE

Time : 9:37

ASCENDING CALISTHENICS

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Time : 32:03

TOMMY V

21, 15, 9 Thrusters 115#

12, 9, 6 Rope Climb

Time : 16:05

HSPU + KBS + DU

5 Rds

9 HSPU

18 KBS 1.5 Pood

36 DU

Time : 22:09

TABATA SOMETHING ESLE

TABATA SOMETHING ELSE

Pull Up

Push Up

Sit up

Squat

Score = 350

HANG SQUAT CLEAN + PUSH UP

5 Rds

15 Hang Squat Cleans 135#

30 Push Up

Time : 20:47

CLEAN + PULL UP + BOXJUMP

15 Mins AMRAP

5 Hang Power Clean 135#

7 Pull Up

9 BoxJump

Score : 11 Rds + 5 HPC

FRAN

Fran : 6:11

800m

800m X 3

3:16
3:29
3:49

THRUSTERS + DU

10 8 6 4 2 Thrusters 135#
10 20 30 40 50 DU

Time : 9:23

200m + SDHP + PULL UP

20 mins AMRAP

200m
21 SDHP
15 Pull Up


Score : 4 Rds + 10 SDHP

WHY HERO WODs

5 Rds

7 DeadLift 225#

21 DU

Time : 5:05

-----------------------------

Ever wonder why we do Hero WODs? Click here to find out more.

CLEANS + SIT UP + BACK EXT

Day 2 during the Okinawa LvL 1 Cert


21, 18, 15, 12, 9, 6, 3

Power Clean 95#
Sit Up
Back Ext

Time : 10:03

PISTOLS

800M

Pistols 15L / 15 R 1 pood

Sit up 25

Pistols 12L / 12 R

Sit Up 25

Pistols 9L / 9R

Sit Up

800m

Time : 25:44

CFFB

Post Seminar CNY meal



10, 9, 8 ,7.......3, 2, 1

KBS 2 POOD
100m

Time: 8:07

RUNNING CHRISTINE

Coaching Brissy LvL 1 Feb 09 (with batch boys)

3 Rds

400m

12 BodyWeight DeadLift (82.5Kg)

21 BoxJump

Time : 11:01

ANGIE

Okinawa Coaching Lvl (weekend away with the crew)

100 Pull Up

100 Push Up

100 Sit Up

100 Squat

Time : 17:33

MODERN MAN IS WEAK

Nat & Kate Post WOD


5 Rds

7 DeadLift 225#
21 DU

Time : 5:48

-------------------------------------------

What have we become, here is proof that mordern man have become weak.

THE TRUTH ABOUT THE EGG

Coaching LvL1 Sydney Sep 09

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Clean 75% Bodyweight (137.5#)

Pull up

Time : 10:34

-------------------------------------------

The next time before you throw away the yolk, think again.

Cos we have had smoke bombs thrown up our ass for too long now. Click here for the full truth about the understated Egg Yolk.

21 OCT 2009

If Kyle Mynard, our top Trianer from HQ can CrossFit, so can you.
He is also participating in MMA. Click here for video clip.


4 Rds


21 KBS 1.5 Pood
21 KTE
21 Double Unders

Time : 13:36

21 OCT 2009

4 Rds

21 KBS 1.5 Pood

21 KTE

21 Double Unders

Time :

TYLER

5 Rds
7 Muscle Up
21 SDHP 95#

Time : 22:45


In Memory of 1LT Tyler E. Parten, 24, of Arkansas, who died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado

BEAUTIFUL QUOTE FROM THE COACH

We have a gift for all people,” he says. “We are helping
people move and improve their lives. There is a price for
admission: you have to exert yourself, but you will be
better for having worked with us.”

click here for link

ELIZABETH

ELIZABETH

21 15 9

CLEAN 135#

RING DIP

Time : 9:00 RxD

FOR ALL GLOBO GYM MEMBERS

Coaching LvL 1 Brissy Feb 09

-------------------------------------------------------------------------------

7 Rds

3 Push Jerk 155#
6 Pull Up
9 Box Jump


Time : 7:57


I Love this post from our brother, Rookie of CrossFit GoldCoast
Click Here

FUNDAMENTALS AT WRESTLING FEDERATION

Post Intro Class @ Singapore Wrestling Federation

LVL 2 CERT

Our fearless leaders, John and Machiko recently spent two days at the Moss Park Armoury being challenged, both physically and mentally… ten hours of squats on day one had the fittest bodies hurting by day two. The CrossFit Level II Trainer Certification is the mental equivalent of Murph. It’s tough. And long. An enormous amount of work, enough adrenaline and cortisol to sink a small ship, and eagle eyes on every slip-up or omission. Nothing worth doing is easy, and the scoring at a Level II is anything but; the average attrition rate is upwards of 60%. The athletes and trainers who elected to have their performance scrutinized set themselves apart by the very act of being open to critique. As for those, like John and Machiko, who also managed to pass muster and receive their Level II Certificates? Well, they are virtuosos. Congratulations!

WHY PRESERVE YOUR HEALTH WITH MEDICATION???

Just a few nights ago, I was watching this Real Life Documentory called "Step Out of Depression". It featured a 66 year old man going thru depression after he lost his job, the story built up to the point where he just lost his job and then I had a light bulb moment...........After losing his job, he started to worry about medical fees for his diabetes and Hypertension, His wife though still working is also walking down the slippery road of degrading health...............

REST DAY

REST DAY

101009

5 RDS
12 DEADLIFT 135#
9 HANG POWER CLEAN 135#
6 FRONT SQUAT 135#
3 PUSH JERK 135#


TIME : 17:04

09/10/09

10 Rds
10 Burpees
10 Pull ups

Time : 13:56

A NEW BEGINNING IN MY PATH OF CROSSFIT COACHING

Stay Tune..................