“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


Friday, 19 September 2014

19.9.14 WOD


Workout of the Day
Strength:
Push Press 3x3

Metcon:
8min AMRAP (95/65)
- 8 Power Cleans
- 8 Thrusters
- 8 Front Rack Lunges

Thursday, 18 September 2014

18.9.14 WOD


Workout of the Day
Strength:
Back Squats 3x5

Metcon:
40 KBS
50 Dus
30 KBS
50 Dus
20 KBS
50 Dus
10 KBS
50 Dus
*12min timecap

Thursday, 11 September 2014

11.9.14 WOD


Workout of the Day
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Pull-ups
*FGB format

Wednesday, 10 September 2014

10.9.14 WOD



Workout of the Day
Clean & Jerk; Practice/Max of Day

Metcon:
5min AMRAP:
- 5 PullUps
- 10 Push Ups
- 15 Squats

Tuesday, 9 September 2014

9.9.14 WOD


Workout of the Day
Strength:
Shoulder Press 3x5

Metcon:
21-15-9
- Goblet Squat
- alt TGU 
- T2B
*15min timecap

Monday, 8 September 2014

8.9.14 WOD


Workout of the Day
Strength:
Front Squat 3x5

Metcon:
30 Burpees
Then 14-12-10-8-6-4-2
- Deadlifts (185/135)
- Alt Pistols
100 Double Unders 
*12min timecap

Friday, 5 September 2014

5.9.14 WOD


Workout of the Day
Snatch Practice/Max of Day

Metcon:
5min AMRAP
- Burpees

Thursday, 4 September 2014

September On-Ramp Intake is now open for registration! :)

Dates: 23, 25, 30 September, 2, 7 & 9 October (Tuesdays & Thursdays)
Time: 8 - 9 PM
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

4.9.14 WOD


Workout of the Day
Strength:
Deadlifts 5RM

Metcon:
165-lb. squat cleans, 1 minute
Rest 2 minutes
185-lb. squat cleans, 1 minute
Rest 2 minutes
205-lb. squat cleans, 1 minute
Rest 2 minutes
165-lb. squat cleans, 1 minute
Rest 2 minutes
185-lb. squat cleans, 1 minute
Rest 2 minutes
205-lb. squat cleans, 1 minute

Wednesday, 3 September 2014

3.9.14 WOD

Workout of the Day
Strength:
Push Press 3x5

Metcon:
Row 500m 
Then 21-15-9
- Front Rack Lunges 135/95
- S20 135/95
100 Double Unders
*12min timecap

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