“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

Updates/News

2-3 Feb 2015: Box will be closed in conjunction with Federal Territory & Thaipusam holidays

Thursday, 29 January 2015

29.1.15

Snatch; Practice

Metcon:
30 G2O for time
*start of every minute perform 5 burpees
*6min timecap

Wednesday, 28 January 2015

28.1.15

Strength:
Front Squat 3x5
Snatch Deadlift 3x5

Metcon:
25 deadlifts
25 squat clean & jerk
25 thrusters
25 overhead squats
*weights decrease every movement
*10min timecap

Tuesday, 27 January 2015

27.1.15

Strength:
Shoulder Press 3x5
Back Squat 3x5

Metcon:
4 rounds of
1min T2B
1min Box Jumps
1min Wall Balls

Monday, 26 January 2015

26.1.15

Muscle Up Progression

Metcon:
8 min AMRAP
- 6 count burpee /strict pull-ups

Saturday, 24 January 2015

24.1.15

In teams of 3:
35 min AMRAP
Member 1: 400m Run
Member 2: Gymnastic movement (AMRAP)
Member 3: Barbell movement (AMRAP)
Rotate once member 1 returns

.......................................................
Gymnastic points (1 point)
5 Burpees/ 7 Pullups/ 9 T2B/ 15 Pushups/ 20 Air squats

Barbell points (1 point)
3 Thrusters/ 5 G2O/ 7 G2S/ 9 S2O/ 12 G2H

400m = 5 points

Friday, 23 January 2015

23.1.15

Strength:
Front Squats 5x5
Clean Deadlift 3x5

Metcon:
15-12-9
- Thrusters
- Snatch (muscle/power/squat)
- Burpees
*8 min cap

Thursday, 22 January 2015

22.1.15

Strength:
Pull-up Progression 5x?
Dip Progression 5x?

Metcon:
3 Rounds:
- 45sec row
- 15sec rest
- 45sec wallballs
- 15sec rest
- 45sec double unders
- 15sec rest
- 45sec KB swing
- 15sec rest

Wednesday, 21 January 2015

21.1.15

Clean & Jerk; Practice

Metcon:
21-15-9
- Deadlift
- Hang Power Clean
- Front Squats
*8min timecap

Tuesday, 20 January 2015

20.1.15

Gymnastics Core Work

Metcon:
10 rounds of
- 5 C2B PullUps
- 10 Pistols
- 15 Hollow Rock (if hold, then 20sec)
*10min timecap

Monday, 19 January 2015

19.1.15

Strength:
Back Squat 5x5
Shoulder Press 3x5

Metcon:
8min AMRAP
- 8 Power Cleans
- 8 Front Squats
- 8 Burpees

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