Month: October 2010

POSE RUNNING CLINIC

25 Mins AMRAP

 

230m

AMRAP

Thruster 80#

SDHP 80#

 

 

Form teams of 3 and rotate thru Stations in the above order. Total rep count for thruster + SDHP at the end of 25mins = Score

 

301010 

POSE RUNNING CLINIC

Snatch

 

90% x 1 x 5

 

Then

 

Prolwer 50m x 3

Sled Sprint 50m x 3

 

Reminder to all participants coming for the POSE running Clinic on Saturday 30th Oct. Please be at the Box by 0915hr for warm up, late comers WILL NOT be entertained.

 

 

 

 pose

NEW ADDITION TO THE FAMILY FROM THE US

Rest Day

 

 

Dear All,

what a great pleasure to have a new addition to the family. Jenny (front row 2nd from left) is relocating here. Jenny was originally from CrossFit Xplore and trust me when I say she's a great athlete. She's also a fierce competitor (Team Event) in The Games and she sure knows alot about team work so please make her feel at home and her stay here in CrossFit SinGapore a superdupendaslicous one.    

 

 

 281010

PLEASE TRY THIS AT HOME

***Dear All, with effect 1st Nov 2010 there will be changes to the Price Structure. Please click here for revised fees.***

 


 

DeadLift

 

75% x 5 x 5

 

Then

 

5 Rds

5 HSPU

10 Pistol

15 KBS 1.5 Pood / 1 Pood

 

 

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CROSSFITTERS HAVE BIG ASS

***Dear All, with effect 1st Nov 2010 there will be changes to the Price Structure. Please click here for revised fees.***

 


 

Shoulder Press

 

1-1-1-1-1

 

Then

 

6 Rds

3 Muscle Up

6 Clean 140# / 100#

9 BoxJump 24" / 18"

 

 

Fact : Crossfitters have bigger arse as compared to the average man.

Statistics : Lionel's arse is so big, he uses 1.5 rolls of toilet paper each time he takes a dump in The Box.

  

261010 

 

 

CHANGE IN PRICE STRUCTURE

***Dear All, with effect 1st Nov 2010 there will be changes to the Price Structure. Please click here for revised fees.***

 


 

Back Squat

 

75% x 5 x 5

 

Then

 

5 Rds

7 Pull Up

14 KBS 1.5 Pood / 1 Pood

21 Double Unders

 

 

When Big Boys grow up, they need big toys.

 

 251010

AMAZING RACE

AmaZing Race

 

10 Rds

10 Burpees

10 WallBall 9 Kg / 5 Kg

10 Hang Power Clean 100# / 70#

 

Form Teams of 2 and storm thru 10 Rds of the 3 Stations (70m apart) for time. Both Partners must complete 10 Reps each at the designated Stations before proceeding to the next Station.

 

 

 231010