Month: November 2011

BRUCE LEE TRIBUTE

 

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Rest Day

BEIJING UNIVERSITY OLY LIFTING TEAM

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Power Clean

 

75% x 2 x 12

 

Then

 

Death By Thrusters 140# / 100#

 

TOO OLD TO WORKOUT? BULLSHIT…..

 

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Back Squat

5 x 5

 

Then

 

3 Rds (V)

5 Muscle Up 

15 WallBall 10Kg / 5Kg

230m

MEET OUR ATHLETE – SHERLYN THE MACHINE

Athlete : Sherlyn Goh

 Age : 30

 

Rank : Gladiator

 

Sports : National Rugby / Soccer / Rock Climbing

 

sherlyn

 

sherlyn1 

 

 

Sports Achievements:

 

1997

- JJC Touch Rugby Captain

- Singapore Rugby Union Girls Under 20 Touch Rugby champion

 

1998

- JJC Touch Rugby Captain

- SPH National Touch Rugby Competition Under 20 Girls Runner Up

- Temasek Polytechnic Rockamania Novice Women’s 4th

 

1999

- Inter-Varsity-Polytechnic Touch Rugby Competition Champion

- National women’s Rugby training squad – Participated in Hatyai Sevens, Plate Champion.

 

2000

- SPH Touch Rugby Competition Girls Under 20 Champion

- Inter-Varsity-Polytechnic Touch Rugby Competition Champion

- FAS Pesta Sukan Women’s 7-aside Soccer Champion

- National women’s Rugby team – Participated in Hong Kong Sevens women’s competition

 

2001

- Inter-Varsity-Polytechnic Touch Rugby Competition Runner Up

- Inter-Varsity-Polytechnic Girls 7-aside Soccer Champion

- FAS Women’s Soccer League Champion

- National Touch Rugby Competition Women’s Open Champion

- Singapore Rugby Union Pesta Sukan Women’s Rugby Sevens Runner Up

 

2002

- Singapore Rugby Union Pesta Sukan Women’s Rugby Sevens Runner Up

- National Touch League A Division Runner Up

- Inter-Varsity-Polytechnic Touch Rugby Competition Runner Up

- Inter-Varsity-Polytechnic Girls 7-aside Soccer 3rd 

 

2003

- Singapore Rugby Union National Rugby championships Seven Series Women’s Competition Runner Up

- National Touch League Women’s Open Runner Up

- Inter-Varsity-Polytechnic Girls 7-aside Soccer Champion

- Touch Singapore Street Touch Tournament Women’s Open Cup Champion

 

2006

- Public Service Star Games Rock-Climbing Competition Women’s Open Team 4th   

- Adventure Singapore, Adventure Race Women’s Open Novice 3rd

 

2007

- Public Service Star Games Rock-Climbing Competition Women’s Open Team 3th

Singapore Ultimate, Ultimate Frisbee Winter League Champion

 

2008

- Public Service Star Games Rock-Climbing Competition Women’s Open Team 3th

 

2009

- Public Service Star Games Rock-Climbing Competition Women’s Open Team Champion


 

Push Jerk

 

1-1-1-1-1

 

Then

 

Alternating Tabata (G)

DU

KBS 2 Pood / 1.5 Pood 

REEBOK CROSSFIT ANTHEM

 

***Dear Athletes, The Box will be closed Friday 25th 0900hr - Sunday 27th Nov for Crossfit Level 1 Course. Classes as per normal on Monday***


 

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Push Press

 

3-3-3-3-3

 

Then

 

5, 4, 3, 2, 1 (G) 

Muscle Up

Front Squat 200# / 140#

 

MR BROWN SHOW – ARMY LANUGUAGE

 

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Rest Day


 

Dear Athletes, The Box will closed Saturday 26th Nov and Sunday 27th Nov for Crossfit Level 1 Course.

NOVEMBER FUNDAMENTALS

 

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Congrats and a very warm welcome to the Team who have made it thru the gruesome Fundamentals.

Front Left - Right : Faris, Michi, Ubin, Chad & Andrew

Back Left - Right : Azman, Esther, Anna, Shern, Andy, Mark & Matthew

 

DeadLift

60% x 2 x 10

 

Then

 

50 Thruster 140# / 100#

On The Minute 5 Burpee