miggy // Posts published by miggy
HOLIDAY SCHEDULE 11.30.12
SCHEDULE FOR ALL BOXES 11.00 and 4.00pm WOD; 12.00 noon Bootcamp
The Annual CrossfitMNL Awards 2012
Please send in you nominations for the following: 1. Crossfit couple (couple that CFs together) 2. MIC (most improved) 3. Newbies of the year 4. Hobo (Tambay) kings and queen 5. Pakitang Gilas (decked out Crossfitters, male & female) 6. Crossfit Troll (socially media friendly/active) 7. Trespass award 8. Beast (male member who has proven ...
GK WOD NOV. 25, SUNDAY
Event Details Site Name: GK NTC, Pinag-isang Palad Village. Its behind Toyota Commonwealth. There are 94 families there. So far GK has build 31 homes. The entrance is on vthe street right before Toyota. Suggested Program would be: 7:00 am Meet at respective box: Libis or Fort 8-8:45am Welcome / Orientation on the ...
ADVISORY: NO CLASS ON SATURDAY
Due to the Throwdown, a soon to be regular competition between boxes, we will be closed this Saturday. If you are curious what the Throwdown is, please fee free to come to Alabang and watch the action.
Throwdown Mechanics
Program Itinerary 10am: WOD 1; 100 Avocado St., Ayala Alabang 12 nn: Lunch (Lots of places to choose from in Molito or Town Center) 2:00pm: WOD 2, CF Alabang Box 3:30pm: WOD 3, CF Alabang Box 4:00pm: Awarding Mechanics 1. Athletes sign up in respective boxes (whiteboard). To join, the respective boxes must invite at ...
NEW BOOTCAMP CLASS Starting NOV!
WORKING YOUR TAIL OFF WITHOUT SEEING ANY RESULTS?! TIME TO SPICE UP YOUR WORKOUT! What is the Bootcamp class? It’s all the Crossfit workouts minus the heavy weights and lifting. You’ll be running, jumping, squatting, jump roping, “ab-ing”, and lunging your way to a better, leaner, and faster YOU. Who is this for? > Men ...
BRAVE MUDDER PREP WOD 10.13.12
A. Repeats 5×400 (15 mins) Every 3 minutes, 400 m sprints B. Short and Fat Nancy 3RFT 15 OHS 135/95 400 m run *Scale as needed.
WOD 10.12.12
Running clock…at start… 3 RFT 10 snatches 95/65 10 HSPU (scale: hand release push up) At start of 10 mins… 3 RFT 10 thrusters 95/65 10 pull ups At the start of 20 mins… 3 RFT 20 unbroken double unders (scale: 20 tuck jumps) 10 toes to bar
WOD 10.11.12
6×2 Jerk from Rack (Heavy Singles but not Max. Around 90% of 1RM) (15 minutes) Gwen (in 20 mins) 15-12-9 Unbroken cleans & jerks Use most weight possible Gwen: Pick a weight that you can Squat Clean and Jerk for 15 reps, 12 reps and 9 reps. The only rest is between rounds, anything but ...
WOD 10.10.12
3 rounds (40 sec on/20 sec off for each exercise) Ring Dips…. paralette dips for scaled/trial Box jumps 24/20 Hand release push ups C2B pull ups…. regular push ups for scale/trial Noted: 1 round is all 4 exercises, NOT 3 rounds of dips then 3 rounds jumps, etc Count total reps for all exercises..
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