Month: February 2012

CROSSFIT / USAW OPEN HIGHLIGHTS

 

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Rest Day

CROSSFIT SINGAPORE FUNDAMENTAL CLASS

 

feb fundamentals

 

Congrats and and a very warm welcome to the Athletes who have just completed the gruelling Fundamentals.

Front Row (Left-Right) : Zhiwei, Tim, Donn & Ken

Back Row (Left-Right) : Jordan, Kenneth, Kyle & Jerome



Power Snatch

70% x 2 x 10


Then


5, 3, 1 Muscle Up

AES

20 WallBall 10Kg / 5Kg

400m

CROSSFIT OPEN WOD 12.1

 

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Back Squat

1-1-1-1-1-1-1

MEET OUR ATHLETE BLIZZARD

***Dear Athletes, There will be no 1900hr Class due Fundamentals***


Athlete : Kenneth Koh

Rank : Gladiator

Callsign : Blizzard

Age : 46

Sports : Adventure Athlete


kenneth

Traversing the North Ridge of Mt. Everest at 8,700m on the way to the summit

kenneth1

Mountain Biking Northern Thailand

 


Adventure Achievements:
- Summited Mt. Everest, China 2011 (Highest mountain in the world)
- Summited Mt. Aconcagua, Argentina 2011(Highest mountain in South America)

- Kayak descent of the Pahang River in Malaysia 2008

- Half Dome, Northwest Face, Yosemite, USA 1984 (First ascent of a grade VI climb by a Singaporean)

Sports Achievements:
- Tour de Timor Mountain Bike Race, 2009

- Ace Adventure Race 2008 (3rd place Mixed)

- Mongolia Sunrise to Sunset Marathon 2008 (9th place Men’s)

- The Gobi March 2005 (2nd place team, joint top Asian finisher)

- Salomon Wild Eleven 2003 Adventure Race (2nd place Mixed)

- Singapore Adventure Quest 2003, 2001 (4th place Mixed/Pro)

- The Southern Traverse 2002 (short course)

- Eco-X Hulu Langat 2002 (7th place)

- Singapore Charity Half-Ironman 2002 (12th place)

"I've just concluded a month of CrossFit (well, four weeks to be exact), and well, I'm sold on the whole concept. At the end of 3 weeks I put on 2.1 kg of muscles...." To read more click here


 

Shoulder Press

1-1-1-1-1


Then


Alternating Tabata (V)(G)

KBS 2 Pood / 1.5 Pood

DU

JASON KALIPA AND MADDOX CHALLENGE FRONING

 

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7 Rds

20 Steps Barbell Walking Lunge 100# / 70#

AMRAP

KBS 2 Pood


Form Teams of 2 and rotate thru the stations until each Athlete completes 7 Rds of 20 Steps BB Walking Liunge. Total number of KBS = Score

“NEGLIGENCE”

 

negligence

 

What : Private Theatrical Play "Negligence"
By Aole, Adam & Team

When : 1st Play - 25th Feb 2000hr-2130hr followed by BBQ

2nd Play - 26th Feb 2000hr-2130

Where : Crossfit Singapore

Who : All CFSG Athletes + Loved Ones Warmly Invited


OHS

x 3 x 5


Then


1,2,3,4,5,4,3,2,1 MU

AES 21 DU 

LOUIE SIMMONS ON EXPLOSIVE POWER

 

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Rest Day