Finally, 2014 CrossFit Games ended with yet another outstanding performance by HQ staff and volunteers. This year Asia Regional was a great success also. From the bottom of my heart, thank you to all the volunteers supported this year's Asia regional. Specially to all the military volunteers supported four days of support.
Looking forward to next year's Regional in Seoul, Korea. We (Asia CrossFit Game staff) started to plan for next year's event. If you are interested to be a part of a core staff to make the next year the best ever please send me an e-mail asia@crossfitgames.com
Don M. King
Asia Regional Director
CrossFit Games
29 July 2014
18 October 2013
TEMPORARY POSTPONE
Ladies and Gentlemen
Posting the workout is temporary postpone until this Website is allowed to display on Yongsan Garrison network.
Currently this blog-site is blocked on Yongsan Army Garrison internet network. its pending for approval.
please check out the HQ site www.crossfit.com for daily WOD.
Also morning PRT scheduled is moved to 0630-0800. Started coaching 8A FUOPS section, if you would like to join us in the morning please send me an e-mail for workout information and link up locations for each day.
don.m.king3.mil@mail.mil or DSN 723-6278 (Yongsan, Seoul, Korea)
Thanks
Posting the workout is temporary postpone until this Website is allowed to display on Yongsan Garrison network.
Currently this blog-site is blocked on Yongsan Army Garrison internet network. its pending for approval.
please check out the HQ site www.crossfit.com for daily WOD.
Also morning PRT scheduled is moved to 0630-0800. Started coaching 8A FUOPS section, if you would like to join us in the morning please send me an e-mail for workout information and link up locations for each day.
don.m.king3.mil@mail.mil or DSN 723-6278 (Yongsan, Seoul, Korea)
Thanks
09 October 2013
THURSDAY 131010
Bench Press
5-5-5-5-3-1+
Tabata Squat
Max reps of Muscle-ups in 4 minutes (Bar or Ring)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
5-5-5-5-3-1+
Tabata Squat
Max reps of Muscle-ups in 4 minutes (Bar or Ring)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
07 October 2013
04 October 2013
FRIDAY 131004
Bench Press
3-3-3-3-3-3+
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
3-3-3-3-3-3+
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
29 September 2013
MONDAY 130930
Back Squat
3-3-3-3-3-3+
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
3-3-3-3-3-3+
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
24 September 2013
TUESDAY 130924
Shoulder Press
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
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