Month: September 2010

REST DAY

Rest Day

 

 

300910 

 


Notice: Guys who have yet to post your times and scores, you have 24hours to do so else.......

DEADLIFT + WOD

DeadLift (Off 45# plates)

 

80% x 3 x 3

 

Then

 

6 Rds

3 DeadLift 280# / 190#

6 Pistol

9 KTE

 

 

 290910

TOTAL REP COUNT

Push Press

 

1-1-1-1-1

 

Then

 

10Mins AMRAP

2 MU

4 HSPU

8 KBS 2 Pood / 1.5 Pood

 

 280910

 

Total Rep Count as of 25th Sept 2010 9 Thousand, 6 Hundred and 27 Dollars. Well Done Everyone.

 

NO EFFORT SPARED

Back Squat

 

80% x 3 x 3

 

Then

 

10, 9, 8, 7....1 Hang Power Clean 140# / 100#

50 Sprints Between Sets

 

 

270910

 

To all The Little Angels who come our way, rest assure that no stones will be left unturned and no efforts will be spared till your Broken Wings are healed.

Thanking all the Participants and Great Athletes of CrossFit SinGapore for making Operation Broken Wing a great success and fighting for a good cause.

This Is Only The Beginning, I promise.... 

OPERATION BROKEN WING

Fight Gone Bad (Full Rehersal with Youths from the Home)

 

WallBall 9 Kg / 5 Kg @ 10ft target

SDHP 75#

BoxJump 24" / 18"

Push Press 75#

Row / Burpee

 

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

 

 

 

 

250910

 

"All the Strength In the World amounts to Nothing if you can't use it to save a Soul,

All the Money In the World counts for Nothing if you can't use it to help a Stranger.

Today all your names will be marked in History, for you have become someone esls's Hero,

You have become my Hero..." - Coach Kevin

OPERATION BROKEN WING SCHEDULE

240910 

 

Dear Athletes, we are 1 more sleep away. Rest well and here is the time line for 25th Sept.

 

0845hr : Registration + Warm Up

0930hr : Opening speech by Head Coach

1000hr : Heat 1 commence

1030hr : Heat 2

1100hr -1120hr : Computing Scores + Magical performance by Top Magician Derick Ho from Secret Skills

1120hr - 1140hr : Kids from The Home participate in Mini FGB

1200hr : Debrief

 

Attire : CrossFit SinGapore Shirt

Note : Limited Addition "Operation Broken Wing" Shirts will be given free to all Participating Athletes. Non- participants who wish to buy, just pay $30.

 

  

 

  

COURAGE, DETERMINATION, LEGEND

***Dear All, we are just 2 more sleeps away to Operation Broken Wing. Lets train hard for 1 more day, rest 2moro and prepare for the big day. ***

 


 

Power Clean + Jerk

80% x 1 x 4

 

Then

 

5 Rds

5 HSPU

10 KBS 2 Pood / 1.5 Pood

15 Squat

 

 

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