Japan's first purpose built CrossFit Box...located in Okinawa

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

17 May 2012

Rest day or Weightlifting
A WOD
5x3 Clean High Pull Heaviest Possible
60 secs rest between sets
-Then-
In 15 Minutes establish a 1 RM for
Clean and Jerk

B WOD
5x3 Clean High Pull Heaviest Possible
60 secs rest between sets
-Then-
In 15 Minutes establish a 1RM for
Power Clean and Jerk

Clean High Pull Demo

By crossfit on May 16, 2012 7:23 PM | Comments(0)

16 May 2012

A WOD
5 Minute Warm Up

3x ME Bench Press @80%

-Then-

3 Rounds for time of:

5 Snatch Balance @ 135/95lbs
20 Wall Ball Shots 20/14 to a 10/9' target
30 Double Unders
20 Toes to Bar
30 Double Unders

B WOD

3xME Bench Press @ 3/4 Body Weight

-Then-

3 Rounds for Time of:

5 power snatches 115/75lbs
20 wall balls 20/14 to 10/9 ft target
30 Double Unders
15 Toes to Bar

By crossfit on May 15, 2012 7:29 PM | Comments(0)

15 May 2012

A WOD

5 minute warm up

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set @ 70% of your

1RM

-then-

1a) 4X3 Strict Pullups + ME Kipping Pullups - rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then,

without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint - rest 60 sec.

Notes: These should be all out efforts. Pacing is not
acceptable and degradation of pace is acceptable.

*ME= Max effort

B WOD

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set @ 70% of your

1RM

-then-

4X400m Sprint - rest 60 sec.

Notes: These should be all out efforts. Pacing is not
acceptable and degradation of pace is acceptable.

By crossfit on May 14, 2012 6:58 PM | Comments(0)

14 May 2012

A WOD

In 12 minutes establish 1RM for

Heaving Snatch Balance

Then

3 Rounds for time

Run 400 m

20 Burpees
20 Absolutely Vertical KB Swings 24/16kg

B WOD

In 12 minutes establish a 1RM for Overhead Squat

3 rounds for time

Run 400m

20 Burpees

20 KB Swing 24/16kg

Change of the programming:

Ok exercisers!!! This has been in

the works for a while

now and we think this is the perfect

time to get us all on the same page.

While the A and B WOD will become very

similar, there will still be an emphasis on the

foundational movements to ensure a

strong base to built on.

A strength/skill element will preclude every

conditioning segment, it will typically take no

more than 10-15 minutes.

The biggest change is there are no programmed

rest days. Mon, Tues, Wed, Fri will follow the

same format as posted today. Thursday will be

programmed for weightlifting or you can use as

your rest day.

Saturday will be

Free WOD @ 1030

Team WOD @ 1200 or 1400

(I will post a poll on the FB page)

WOD 1730

Sunday-Weightlifting Club

There are no longer make up days as

we are programmed for everyday of the week.

We are confident this will help everyone to

progress faster in their goal to achieve a

higher level of fitness and hope each and

everyone of you embraces the changes!

By crossfit on May 13, 2012 8:17 PM | Comments(0)

14 May 2012

1400 Weightlifting Club

By crossfit on May 13, 2012 8:55 AM | Comments(0)

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