Month: May 2010

I’M BACK AND GUESS WHO I BROUGHT ALONG WITH ME???

Back Squat

3-3-3

 

Then

 

10, 20, 30 , 40 WallBall 20# @ 10 ft Target

100, 75, 50, 25 Double Unders

 

Awesome Cert in CrossFit Perth filled with loads of amazing athletes and fun.

 

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Hey hey hey guess who just passed his CrossFit Level 1 test, it's Doctor / CrossFit Trainer Alistair

 

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WHAT YOU MISSED

7 Mins AMRAP

 

3 DeadLift 320# / 220#

5 Slapping Push Up

7 BoxJump 24" / 18"

 

This is only half of the poison that everyone brought

 

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Tim Loves man

 

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OUR FIRST OFFICIAL VIDEO BY SANDY

Snatch

 

1-1-1-1-1

 

Then

 

6 Rds

3 MU

9 WallBall 20# @ 10ft Target

30 DU

 

 

A big shout out to our Superwoman Sandy for taking the time to  painstakingly edit a great video of our WOD.

 

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HOW TO IDENTIFY A GOOD TRAINER

Clean + Jerk

 

1-1-1-1-1

 

Then

 

5 Rds

5 HSPU

10 Pull Up

15 KBS 1.5 Pood / 1 Pood

 

Looking for a good trainer??? Check out this guy's profile.

 

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COACH ANNELISE’S BIRTHDAY

"AnneLise"

 

20mins AMRAP

50m OverHead Walking Lunge 45# Bumper

KBS 1.5 Pood 

 

 

Form teams of 2, Partner A will execute the walking lunge as Partner B tries to score as many KBS as possible before A comes back from the lunge and take over the KBS. Score as many KBS as possible in 20mins. Team with highest number of reps wins.

 

On behalf of all crew I would like to wish Coach Annelise and all our May babies a very Happy Birthday. I would also like to take this opportunity to thank our special guests and all of you for making this Party such a great experience.

  

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The Pre "ShotGun" parade

 

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COME MEET OUR SUPERSTARS

 

Snatch

80% x 1 x 5

 

Then

 

Alternating TaBaTa

MU

Clean 75% BodyWeight

 

Check out this video of the WOD by one of our original firebreathers Annie Click here

 

 

Gabe Yang our National Wrestler who just got back from competiting in India

 

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Tim, Head Coach National Squash Team and undefeated No.1 Squash Player in Singapore, ranked 80 in the world.

 

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Theo aka Pocket Hercules ex-National Rugby Player who is full time CrossFitter Now.

 

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IT’S PARTY TIME

 

Rest Day

 

Dear all, I hope you are all looking forward to having a smashing great time this Sat 22nd May 1800hr at the Box.

Here is what to expect :

- More than 20kg of meat and greens (it's 19kg of greens and 1kg meat) including steaks, chicken filets, fish, lamp chops, chicken wings...

- Free flow of booze

- Our May Birthday Babies

- The Coach's favourite music playing very loud in the background and he might sing along if you are lucky

- A mysterious guest appearance by one of Singapore's Top and Darkest Magician of all times, he has the power to swap your gender in a blink of an eye so expect a great night of entertainment all you sausages and donuts.

  

Our special guest Magician goes by the name of Derrick and no one has really seen his actual face. Those who did, disappears mysteriously after 3 days and never lives to tell the story....... and some say his  eyeballs can convert x-rays into energy because they are actually made out of  a special alloy called Butimutherfarkphosferburanian. For more infor click here

 

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