21-15-9 Thrusters/Pullups
Guys at least 30# dumbbell
Girls at least 10# dumbbell
Use bands as needed...Good luck
Sent from my iPhone
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
Learn to stretch your bits...
Check out the WODSHOP
Pages
9/17/11 - FIGHT GONE BAD 6
Contact Us
- CrossFit Yongsan
- Seoul, Yongsan, South Korea
- email: crossfityongsan[at]gmail.com
CrossFit Yongsan Info
Free CrossFit Journal Article
CrossFit Journal Articles
- What is Fitness?
- Understanding CrossFit
- CrossFit Foundations
- Why Fitness?
- CrossFit Startup Guide
- Official CrossFit Warm Up
- Zone Diet
- Glycemic Index
- Getting Off the Crack
- Exercise Induced Rhabdo
- Rhabdo - Killer Workouts
- CF Level I Handbook
- Barefoot Running
- Skill Level I Eval Sheet
- Skill Level II Eval Sheet
- Skill Level III Eval Sheet
- Skill Level IV Eval Sheet
- Skill Levels I-IV Worksheet
CrossFit Warm Up (CFWU)
CrossFit Yongsan
TECHNIQUE...
CONSISTENCY...
INTENSITY...
RESULTS...
PERIOD.
CONSISTENCY...
INTENSITY...
RESULTS...
PERIOD.
CF Yongsan Mission Statement
It is to lay bare the fallacies of poor training and nutrition, and to make sure every person possible is introduced to the positive, healthy lifestyle inherent in CrossFit.
-- Jon Gilson, AgainFaster
-- Jon Gilson, AgainFaster
What is CrossFit?
What is Fitness?
10 General Physical Skills
Cardiorespiratory Endurance
Stamina
Strength
Flexibility
POWER
SPEED
Coordination
Agility
Accuracy
Balance
For definitions click here.
--Courtesy of Jim Crawley, Dynamax
Cardiorespiratory Endurance
Stamina
Strength
Flexibility
POWER
SPEED
Coordination
Agility
Accuracy
Balance
For definitions click here.
--Courtesy of Jim Crawley, Dynamax
Friends of CF Yongsan
Mobility WOD Website
Learn to stretch your bits...
Whole30 Nutrition Program
CrossFit Workout Generator
Check out the WODSHOP
CF YONGSAN BLOG POSTS
- Nutrition (15)
- Motivation (11)
- 30-Day Paleo Challenge (10)
- Health Warnings (2)
CFY BASELINE WORKOUT
CFY Baseline workout
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
PAST VISITORS WORLDWIDE
CHECKING US OUT RIGHT NOW
Blog Archive
-
▼
2010
(185)
-
▼
August
(17)
- Tuesday 100831
- Fight Gone Bad V comes to Korea***!!!
- Saturday 100828
- Thursday 100826
- Tuesday 100824
- Saturday's WOD - 100821
- Thursday 100819
- Tuesday 100817
- Steven F's Workout
- Saturday / deck of cards
- If raining...
- Wednesday WOD
- Making Sense of Your Cholesterol Numbers
- Tuesday WOD
- Saturday 100807
- Thursday 100805
- Angie 100803
-
▼
August
(17)
OPERATION PHOENIX
CF Risk Retention Group
Join our 30-day Paleo Challenge & LOSE WEIGHT FAST
CrossFit Games 2010
CROSSFIT GAMES 2009
FGB V - 25 September 2010
FGBV - Fundraiser & Workout
Fight Gone Bad IV - 26 SEP 09
No comments:
Post a Comment