Saturday, 31 January 2015

31st January 2015, Saturday




Teams Of 3

5 Min AMRAP Back Squat 230#

Then

18 Mins AMRAP

9 KBS 36Kg
7 TTB
21 DU

Friday, 30 January 2015

Wednesday, 28 January 2015

28th January 2015, Wednesday

The Silvers CrossFit Program is right round the corner! Be sure to engage those whom are interested and ask em to hop on board today! :)

 

Teams Of 2

10,8,6,4,2 Thruster 140#

AES 100m (12mins Cut)

Then

15,12,9,6,3 WallBall 12Kg + Burpee

(12mins Cut)

Tuesday, 27 January 2015

27th January 2015, Tuesday

Congrats to all those who just completed their Fundamental Class!
Welcome to the Innervate Family!


  
Snatch + Hang Snatch 70% x 1 x 4

Front Squat x 1 x 3

10 mins AMRAP
2 HSPU
4 Pull Up
12 Squat

Monday, 26 January 2015

26th January 2015, Monday

Team Innervate! There will only be a 6pm class tonight due to Fundamentals


Have you REGISTERED for the CrossFit Open 2015?

Clean & Jerk x 1 x 3

Back Squat x 1 x 3

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

Sunday, 25 January 2015

24th Jan 2015, Saturday

Team Innervate! There will only be a 6pm class on Monday Evening due to Fundamentals

Photo: Silver Citizens! If you experience difficulty in getting off the floor without any assistance whatsoever, or other tasks which you might have found particularly easy initially but hard now, then perhaps, your body is losing its functionality. Functionality that you should posess.  We want to help you regain and maintain the ability to accomplish those simple tasks!

More details can be found in the picture below. Email or PM us for more information or to register today!

Teams Of 2

6 Mins = 1RM Thruster
Rest 1 Min

12 mins AMRAP
10 KB Thruster 2 x 24Kg
20 DU
Then
8 x 200m (12mins Cut)

Friday, 23 January 2015

23rd January 2015, Friday

http://photos-g.ak.instagram.com/hphotos-ak-xfa1/t51.2885-15/10949036_396710747152670_859842507_n.jpg 

Snatch Balance 1-1-1

Front Squat 1-1-1

On The Minute 8 Minutes
3 MU
3 Deadlifts (315#/220#)

Thursday, 22 January 2015

22nd January 2015, Thursday

It was great having the Teens from Fajar Secondary School join us today. We had an enjoyable time teaching them about the Fun in Fitness! Hope to see you fellas around soon!

 

Rest Day

Wednesday, 21 January 2015

21st January 2015, Wednesday

Singapore CrossFit High Intensity Training

Teams of 3 (25 min)
21 rounds 
12 WallBalls (10kg/6kg)
9 KBS (36kg/28kg)
6 Burpees

Tuesday, 20 January 2015

20th January 2015, Tuesday



Clean + Hang Clean + Jerk 80% x 1 x 4

Back Squat x 1 x 3

3 Rds
10 Pull Up
10 Back Squat 205# (From Ground)
400m

Monday, 19 January 2015

19th January 2015, Monday

http://photos-h.ak.instagram.com/hphotos-ak-xaf1/t51.2885-15/10919281_824942077547143_713405695_n.jpg



Front Squat x 1 x 3

Snatch x 1 x 3

5 Rounds
Odd Min = 10 Thrusters 140#
Even Min AMRAP Burpees

Sunday, 18 January 2015

17th January 2015, Saturday



Teams of 2

400m
80 WallBall 12Kg
400m
80 KBS 36Kg
400m
80 WallBall 12Kg
400m

*At Least 10 reps to be performed before switching*

Friday, 16 January 2015

Wednesday, 14 January 2015

14th January 2015, Wednesday


CrossFit Defense Singapore

Teams of 2
In 20 minutes

50 HSPU
100 KBS
200 WallBall

In the remaining time
AMRAP
7 burpees
7 TTB

Tuesday, 13 January 2015

13th January 2015, Tuesday

Singapore CrossFIt


Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 1 x 3

"Nasty Gals"
3 rounds
50 squats
7 MU
10 Hang Power Cleans (135#)

Saturday, 10 January 2015

10th January 2015, Saturday

Please note that the box will be closed today, the 10th of January for the Level 1.


Friday, 9 January 2015

9th January 2015, Friday



Snatch Balance 1-1-1

Front Squat 1-1-1

"Helen"
3 Rds
400m
21 KBS 24Kg
12 Pull Up

Thursday, 8 January 2015

8th January 2015, Thursday

The Box will be closed on the 10th of January for the CrossFit Level 1 Seminar



REST DAY

Wednesday, 7 January 2015

7th January 2015, Wendesday

Teams Of 2

In 20 Mins
50 HSPU
100 KBS 2 Pood
200 DU

With The Remaining Time Do
AMRAP Hang Power Clean 140#

Tuesday, 6 January 2015

6th January 2015, Tuesday

CrossFit Singapore Innervate Innervate Now Drop In


Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 1 x 3

3 Rds

400m

5 MU

25 WallBalls 12Kg

Monday, 5 January 2015

5th January 2015, Monday

CrossFit Singapore New Year Resolution Fit Gym Innervate InnervateNow

Welcome back! Here's to 2015, A New Year and a fitter you!

Snatch x 1 x 3

Front Squat x 1 x 3

Alternate TaBaTa

Burpee

Thruster 100#