“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, 1 August 2014

1.8.14 WOD


Workout of the Day
Snatch Practice/Max of Day

Metcon:
2min AMRAP Pullups
2min AMRAP Dips
2min AMRAP Chin Ups
2min AMRAP Push Ups

Thursday, 31 July 2014

August On-Ramp Intake is now open for registration!

Dates: 19, 21, 26, 28 August, 2 & 4 September (Tuesdays & Thursdays)
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

31.7.14 WOD



Workout of the Day
Strength:
Push Press 3x5

Metcon:
12min EMOM
- odd min, 8-10 burpee box jumps
- even minute 12-14 wall balls

Wednesday, 30 July 2014

30.7.14 WOD


Workout of the Day
Strength:
Back Squat 3x5

Metcon:
15min AMRAP
6 Man Makers (KB/DB)
3 Strict Toes 2 Bar
3 Curl-ups
3 Kipping Toes 2 Bar
12 Weighted Lunges (KB/DB)

Friday, 25 July 2014

25.7.14 WOD


Workout of the Day

Strength:
Shoulder Press 3-3-3

Metcon:
5rds of
- 30 sec row/bike for cal
- 30 sec rest
- 30 sec box jumps (30/24)
- 30 sec rest
- 30 sec hang squat cleans (155/115)
- 30 sec rest

Thursday, 24 July 2014

24.7.14 WOD


Workout of the Day

Strength:
Clean Grip Deadlift 3RM

Metcon:
12min AMRAP
- 15 PullUps
- 30 Wall Balls
- 60 Double Unders

Wednesday, 23 July 2014

23.7.14 WOD


Workout of the Day

Clean & Jerk; Practice/Max of Day

3 rounds of
- 10 Power Cleans (135/95)
- 10 Burpee over barbells
*6min timecap

Tuesday, 22 July 2014

22.7.14 WOD


Workout of the Day

Strength:
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3

For Time
- 1k row/1.2k bike
- 100 Double Unders
*10min Timecap

Monday, 21 July 2014

21.7.14 WOD


Workout of the Day

Strength:
Push Press 3x3

Metcon:
10min AMRAP
- 8 Power Cleans (95/65)
- 8 C2B PullUps
- 8 Thrusters (95/65)

Saturday, 19 July 2014

19.7.14 WOD


Workout of the Day

In teams of 3
25min AMRAP
- Run 200m
- 1 legless rope climb 
*1 member rows or bikes for distance & 1 rest

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