Month: March 2012

MIRANDA

 

2011cfgr_southwest_womenevent5_miranda


1 Km, 800m, 400m, 200m

AES

15 KBS

30 DU


Form Teams of 2 and blast thru the Stations in the above order.

 

FEDOR EMELIANENKO – 1 OF THE ALL TIME BEST MMA FIGHTERS

 

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DeadLift

90% x 1 x 10


Then


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

AES

10 WallBall 10Kg / 5Kg

 

EDDIE MURPHY COOKOUT

 

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Rest Day

 

EFFICIENCY IN HSPU BY SPEALLER

 

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Prowler 100m x 4

 

 

CROSSFIT LEVEL 1 TRAINER COURSE

 

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Congrats and well done to all participants of the Crossfit Level 1 Trainer Course


Back Squat

x 3 x 5


Then


3 Rds (V)

10 Thruster 140# / 100#

50 DU

MEET OUR ATHLETE – UJIN AKA STRIKER

 

Athlete : Ujin

Rank : Spartan

Age : 21

Sport : Martial Arts / Sanshou / Muay Thai / Ultra Marathon


ujin

 

ujin1

 

Sports Achievements :

 

5th All Styles Martial Arts Championship 2005 – Participant (70kg)

2nd World Kuoshu / All Styles Championship Tournament 2006 – Silver (70kg)

1st Ngee Ann City National Sanshou Championship 2007 – Gold (70kg)

6th All Styles Martial Arts Championship 2008 – Participant (75kg)

Singapore National Wushu Federation’s Sanda Friendly 2009 – Won (75kg)

Fight G’s Internal Muay Thai Friendly 2010 – Won (75kg)

2008 Standard Charted Marathon Singapore – 42.195km

2009 Addidas Sundown Marathon Singapore – 42km

2009 Standard Charted Marathon Singapore – 42.195km

2010 Standard Charted Marathon Singapore – 42.195km

2011 Singapore Sundown Marathon – 42km

2011 Singapore Sundown Ultra Marathon – 100km



Snatch (Heavy Singles)

x 1 x 5


Then


10Mins AMRAP (V)

7 OHS 140# / 100#

14 Toes Top Bar

CROSSFIT LEVEL 1 TRAINER COURSE


***Dear Athletes, The Box will be closed from 23rd March 0900hr onwards till 25th March for the Crossfit Level 1 Trainer Course***


 

Front Squat

1-1-1-1-1

 

Then

 

12Mins AMRAP

5 HSPU

10 Pull Up

15 WallBall 10Kg / 5 Kg


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