Month: July 2010

FINALLY THE WAIT IS OVER

Back Squat

 

85% x 5 x 3

 

Then

 

300 Squats

On The Minute

3 Pull Up

3 HSPU

 

 

300710

 

Yeah..... The wait is finally over, its party time tonight. The slowest guy for the WOD will have to buy the crew first round of drinks tonight :)

Have a good rest and seeya guys and gals tonight.

THIS IS CROSSFIT

Rest Day

 

Thank God its Rest Day!!!!

 

 

To me, This is CrossFit .... Family, Camaraderie, Respect, LifeStyle, Changing For the Better, Pursue for Excellence, Fun and Love.....

 

290710

 


 

UPDATE :

 

* Yahoo... we are 1 more sleep to our great party at Club Lunar.

 

* Party at the Club starts 2130hr and the Coach will be addressing everyone at 2230hr for a quick update on upcoming events (before you all get too drunk).

 

* Please help to spread the word that our Fundamental Classes are fully booked till Mid August.

   

***There will be no Night Classes on 30th Jul and The Box will be closed on the 31st Jul. If you turn up during the mentioned times and starts calling The Coach on his mobile and ask why The Box is closed, Please give yourself 500 burpees as a punishment for not checking the Website.***

WHAT DOES CROSSFIT MEAN TO YOU

Clean + Jerk

85% x 2 x 4

 

Then

 

12mins AMRAP

3 Muscle Up

9 KBS 1.5 Pood / 1 Pood

18 Double Under

 

 

For some its a place where they come to vent their anger and frustration at the end of a hard day at work, for some its a place where positive and open minded people come together for a kicka** workout. For some, The Box is more like a family, a community, a cult, a lifestyle.... So what does CrossFit or The Box really mean to you? Post in comments and share your thoughts.

 

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UPDATE :

 

* Yahoo... we are 2 more sleeps to our great party at Club Lunar.

 

* Party at the Club starts 2130hr and the Coach will be addressing everyone at 2230hr for a quick update on upcoming events (before you all get too drunk).

   

***There will be no Night Classes on 30th Jul and The Box will be closed on the 31st Jul. If you turn up during the mentioned times and starts calling The Coach on his mobile and ask why The Box is closed, Please give yourself 500 burpees as a punishment for not checking the Website.***

 

VISITOR FROM CF COPENHAGEN

OverHead Squat

 

3-3-3-3-3

 

Then

 

3 Rds

460m

20 Pull Up

20 WallBall 9 Kg / 5 Kg @ 10 ft target

 

 

I kid you not but we have 2 more visiting comrades from CrossFit Copenhagen, Jacob & Yasir (front row 2nd & 3rd from Tine) joining the 1800hr crew for some fun.

 

270710

CROSSFIT GAMES 2010 HIGHLIGHTS

DeadLift

 

85% x 5 x 5

 

Then

 

10, 9, 8, 7....1 Thrusters 100# / 70#

50m in Between sets

(10mins Cut Off Time, Post time in comments)

 

 

Though its been a week since the 2010 Games ended, the experience of watching these amazing athletes lay down everything out there has been nothing short of breathtaking. Congrats to all Athletes who have made it to the Games and inspiring us with your performance. Here are some the highlights in case you missed the live streaming last week.

 

 

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PARTNER WOD

Partner WOD

 

20mins AMRAP

Walking Lunges 20 Steps

HSPU

DeadLift 280# / 200#

 

Form teams of 3. Partner A, B and C will rotate between Walking Lunges, HSPU and DeadLift in this order. Total Number of reps for HSPU + DeadLift at the end of 20mins = Score.

Post Score in comments.

 

 

The usual Saturday Class Athletes........

 

240710

CLEAN + WOD

Clean + Front Squat

80% x 1+ 1 x 5

 

Then

 

5 Rds

12 DeadLift

9 Hang Power Clean

6 Jerk

140# / 100#

 

230710