CrossFit MNL Eastwood and Fort Global City, Manila Philippines http://www.crossfitmnl.com Get Fitter, Stronger, Faster, Leaner. Guaranteed. Fri, 15 Mar 2013 13:15:28 +0000 en-US hourly 1 http://wordpress.org/?v=3.4.1 W.O.D. 1.8.2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-8-2013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-8-2013/#comments Mon, 07 Jan 2013 22:00:04 +0000 ptatad http://www.crossfitmnl.com/?p=1035 Partner WOD

One person working at a time.

10 min AMRAP

5 pull ups

5 burpees

Rest 5 minutes

10 min AMRAP

150 m row

15 KBS As heavy as possible

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-8-2013/feed/ 0 W.O.D. 1.7.2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-7-2013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-7-2013/#comments Sun, 06 Jan 2013 22:00:51 +0000 ptatad http://www.crossfitmnl.com/?p=1034 4 rounds for time

10 SQUAT Snatch 95/65

15 Toes to Bar

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-7-2013/feed/ 0 W.O.D. 1.5.2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-5-2013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-5-2013/#comments Sat, 05 Jan 2013 01:00:07 +0000 ptatad http://www.crossfitmnl.com/?p=1033 8 min AMRAP

10 Wall Balls 20/14

10 Box Jumps 24/18

10 Toes To Bar

Rest exactly 12 minutes, then…

3 rounds for time

7 Deadlifts 275/185

400 m run

 

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-5-2013/feed/ 0 W.O.D 1.4.2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-4-2013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-4-2013/#comments Thu, 03 Jan 2013 22:00:14 +0000 ptatad http://www.crossfitmnl.com/?p=1032 8 min AMRAP

20 KBS 24/16

30 Walking Lunges

40 Double Unders

Rest 4 mins

8 min AMRAP

10 Burpees

20 push ups

30 Sit ups

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-4-2013/feed/ 0 W.O.D. – 1.3.2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-3-2013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-3-2013/#comments Wed, 02 Jan 2013 22:00:22 +0000 ptatad http://www.crossfitmnl.com/?p=1030 A. Skill: Clean & Jerk

5×1. As heavy as possible. No missed sets/lifts.

B. Metcon

3 rounds for time (15 min timecap)

12 Thrusters 115/75

12 Chest to Bar Pull ups (Strict or Kipping only, no butterfly)

*For those who can, option of 6 muscle ups instead of CTB PUs.

 

 

 

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-1-3-2013/feed/ 0 W.O.D. – 1/2/2013 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-122013/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-122013/#comments Tue, 01 Jan 2013 22:00:09 +0000 ptatad http://www.crossfitmnl.com/?p=1028 4 rounds for max reps of:

45 sec Calorie Row / KB SDHP 24/16

15 sec rest

45 sec Hand Release Push Ups

15 sec rest

45 sec KBS 24/16

15 sec rest

45 secs Wall Balls 20/14

15 sec rest

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-122013/feed/ 0 HOLIDAYADVISORY http://www.crossfitmnl.com/news/holidayadvisory/ http://www.crossfitmnl.com/news/holidayadvisory/#comments Sun, 30 Dec 2012 22:00:27 +0000 ptatad http://www.crossfitmnl.com/?p=1016 We are closed from Dec 31-January 1.

Getting after it resumes January 2, 2012.

A Prosperous and Fitter 2013 from CFMNL!!!

]]> http://www.crossfitmnl.com/news/holidayadvisory/feed/ 0 W.O.D. 12/29/2012 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12292012/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12292012/#comments Sat, 29 Dec 2012 01:00:00 +0000 ptatad http://www.crossfitmnl.com/?p=1027 “Victoria”

5 rounds for time:

10 Thrusters 95/65

14 Box Jumps 24/18

12 SDHP 95/65

12 Burpess

27 KBS 24/16

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12292012/feed/ 0 W.O.D. – 12/28/2012 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12282012/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12282012/#comments Thu, 27 Dec 2012 22:00:52 +0000 ptatad http://www.crossfitmnl.com/?p=1026 A. Metcon

Ascending Ladder AMRAP (155/105)

In 8 mins:

Power Clean

Front Squat

Jerk

*Add 1 rep to each movement each round. Go as high as possible. (eg. 1 pc+1fs+1j, then 2pc+2 fs+2 js, then 3pc+3 fs+3js, etc…)

B. Cashout: 1 or 2

1. Choice of: Dips, Toes to Bars, L sits and Push Press

2. SWOD: OHS

 

 

 

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12282012/feed/ 0 W.O.D. – 12/27/2012 http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12272012/ http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12272012/#comments Wed, 26 Dec 2012 22:00:24 +0000 ptatad http://www.crossfitmnl.com/?p=1024 A. Metcon

15-12-9-6-3

Power Snatches 115/80

Bar facing Burpees

B. Cashout:

Choose 1: Run, Row, Box jumps, Double Unders

 

]]> http://www.crossfitmnl.com/workout-of-the-day/w-o-d-12272012/feed/ 0 HOLIDAY ADVISORY http://www.crossfitmnl.com/news/holiday-advisory/ http://www.crossfitmnl.com/news/holiday-advisory/#comments Sun, 23 Dec 2012 22:00:00 +0000 ptatad http://www.crossfitmnl.com/?p=1015 We are closed from December 24-26, 2012.

Box operations resumes Dec 27, 2012.

A Blessed and Merry Christmas from CFMNL!

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