Wednesday, 4 July 2012

IMPORTANT DATES:-

Fri/6 July: Box closed and WOD moved to Thu/5 July.

Sat/7 July: Combined WOD with CFSG @ Enduro. 10am

Mon/9 – Fri/13 July: Enduro closed for the week. Combined classes @ CFSG (7am; 6:30pm; 7:30pm)

‎81 Ubi Ave 4
UBI ONE #02-13/14
S(408830)

Map to CrossFit Singapore’s new premises.

Sat/14 July: Kettlebell workshop with Hayati Nuffus @ 8am.

Mon/16 July: Normal classes resume @ Enduro.

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CFE STRENGTH & CONDITIONING WOD:

For time:

100 Double Unders

50 Hand-Release Push ups

40 Walking Lunges

30 Air Squats

20 Box Jumps, 20″

10 HSPU

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Lactate Shuttle

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances to comments.