Archive for February, 2013

WOD 022713


Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


Wall ball @ 10kg
Sumo deadlift high- pull @ 35kg
Box jump @ 22″
Push press @ 35kg
Back squat @ 57kg (current weight)

2nd Round Wall Ball not reaching highest line


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

WOD 022613


Turkish Get Ups, 5 minutes for reps


“Death by Thrusters”

With a continuously running clock do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the rep for each minute.

Thrusters @ 45kg/30kg.

*Compare to 122612.

7m + 2 @ 40kg

Beginner: Scale movements and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

WOD 022513

Back Squats



Rested too long inbetween last set

Strict Pull Ups


Hand Release Push Ups

50 reps

WOD 022313


Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups


Read the WOD wrong.

Subbed Run 1000meters with Row 1000 meters. Time should have been longer.


U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

WOD 022113


Every minute, on the minute, for 10 minutes, do:
3 Power Cleans @ 60kg/40kg
3 Burpees

10m 45k.g

Rest 3 minutes, then:-

For time of:
100 Double Unders
50 Kettlebell Swings @ 24kg/16kg


Need to learn double unders!

Beginner: Scale movements and load as necessary.
Advanced: Power Cleans @ 70kg/50kg, KB @ 32kg/20kg.

WOD 022013

Back from CNY Holidays!

(Sprained Neck)

Turkish Get Up, 5 minutes for reps.

12 @ 16kg


In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

15R+3 (PR!)

WOD 020913


For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

22:23 (GM)

Beginner: Complete 50 reps for each movement, scaling movements as necessary.

Happy Chinese New Year!

Please note that the box will be closed from 10/2/2013-14/2/2013. We will re-open on Friday, 15/2/2013, from 9.00am-1.00pm and5.00pm-10.00pm. On Saturday, 16/2/2013, we will be open from9.00am-12.00pm. We will be back to our usual hours from Monday, 18/2/2013. Wishing all of you who are celebrating the festive season “Gong Xi Fa Cai” and everyone else happy holidays!


WOD 020813

Lift a total volume of 3500kg/2500kg from ground to overhead for time.

You can use any of the following load/rep combinations to complete the workout:-
25kg/100 reps
30g/84 reps
40kg/63 reps

35kg/100 reps
40kg/88 reps
45kg/78 reps
50kg/70 reps

Once you have decided on your load/rep scheme, use it for the entire workout, do not switch load/reps mid point. You can use any variation of movements to move the bar from. Ground to veer head such as snatch, clean & jerk, clean & press etc.

Beginner: Complete total volume of 2750kg/1850kg.
Advanced: Complete total volume of 4500kg/3500kg.

29:59 @ 35kg/100 reps

Bonus Workout

200 Sit Ups for Time


WOD 020713

Front Squats 2-2-2-2-2
*Compare to 122812.



In 12 minutes, complete as many rounds possible of:
5 Kettlebell Clean & Press @ 20kg/12kg, Left & Right
10 Knees-to-Elbows

Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg, sub KTEs with Toes-to-Bar.

6R+5+5,+2 (C&J)

WOD 020613

PT with Jonathan Wong

CrossFit Total

Shoulder Press 40kg
Deadlift 80kg
Back Squat 85kg

Had to discontinue, hip problem

Strict Pull Ups


200m Row