“CrossFit is a strength and conditioning program built on constantly varied, if not randomised, functional movements executed at high intensity.”
- Coach Greg Glassman, CrossFit HQ


22-24 October : Box is closed

Monday, 20 October 2014

20.10.14 WOD

Overhead Squat 3x5
Snatch Deadlift 3x3

3rds of
- 10 clusters (95/65)
- 10 C2B PullUps
*6 min timecap

Friday, 17 October 2014

17.10.14 WOD

Gymnastics Core Work

8 min AMRAP
5 Wall Walks
10 Pistols
15 Box Jumps

Thursday, 16 October 2014

16.10.14 WOD

Back Squats 5x5
Bench Press 3x5

3min Row or Bike
30sec rest
3min Wall Balls
30sec rest
3min Jump Rope (DU/SU)

Wednesday, 15 October 2014

15.10.14 WOD

Clean & Jerk; Practice

7min AMRAP
- 6 G2O (135/95)
- 12 Jumping Lunges

Tuesday, 14 October 2014

14.10.14 WOD

Front Squats 5x3
Clean Deadlift 3x3 (hit 1st, 2nd & 3rd Pos)

7min AMRAP
- Bear Complex

Monday, 13 October 2014

13.10.14 WOD

PullUps 5x?
Dips 5x?

2min 6 count Burpees
30sec rest
2min Row or Bike
30 sec rest
2min KB Swing

Saturday, 11 October 2014

11.10.14 WOD


7min AMRAP
- row for cal 
*relay 15 cals at a time
2min rest

7min AMRAP
- 5 thrusters
- 5 burpees
*done as a relay
2min rest

7min AMRAP
- 200m run

Friday, 10 October 2014

10.10.14 WOD

Deadlift 3RM

3rds of
1min toes to bar
1min wall balls
1min medball slams
1min box jumps

Thursday, 9 October 2014

October On-Ramp Intake is now open for registration!

Dates: 27, 29 October,3, 5, 12 & 14 November
(Mondays & Wednesdays first 2 weeks, Wednesday & Friday on the 3rd week)
Time: 7 - 8 AM
Venue: CrossFit Vidatha
Price: MYR250

Please note that attendance for all 6 classes is mandatory should you wish to continue with our CrossFit membership.
Any missed class(es) will have to be replaced with a PT session (Personal Training) priced separately.
To register, please head to our website and look under "Class Schedule/Booking" then "Courses".
Registration is on a first come first serve basis and payment to be made at our box within 2 days to secure your slot.
All unpaid registrations will be released after 2 days.

For any queries, drop us an email - crossfitvidatha@gmail.com

Wednesday, 8 October 2014

8.10.14 WOD

Back squat 3x3

10min AMRAP
- 8 Strict PullUps
- 8 6count Burpees

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