CrossFit (Performance)
Every 3 Minutes for 30 Minutes
15 Hollow Rocks
15 Sumo Deadlift High Pulls (KB, DB, or Barbell) 
30 Double Unders

​CrossFit (Fitness)
Every 3 Minutes for 30 Minutes
15 Hollow Rocks
15 Backpack Sumo Deadlift High Pulls 
30 Lateral Line Hops

CrossFit (Performance)
Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

Followed By

Five rounds for time of:
15 DB/KB Thrusters
15 DB/KB Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

Time Cap = 16 minutes

Followed By

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds


​CrossFit (Fitness)
Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

Followed By

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

Followed By

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds

CrossFit (Performance)
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Bike or Row or Sprint
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

Followed By

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

Followed By
​
Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Dumbbell Lateral Flys
Rest 60 seconds


​CrossFit (Fitness)
Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest

Followed By

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort

Followed By

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Lateral Flys
(use textbooks or water jugs)
Rest 60 seconds

CrossFit (Performance & Fitness)
When the running clock reaches 15:00, perform the following…
Durante Core - 5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
(12 min time cap) - Based on your score from last Tuesday reduce the reps of each movement equally to complete this in the time cap.

Followed By
For time:
30 Curtis P’s

*1 Curtis P = Power Clean + Reverse Lunge Left + Reverse Lunge Right + Push Press
(20 min time cap)
*Use a barbell, DB/KBs, or loaded backpack for this workout
*If your weights are not particularly challenging increase to 50 repetitions.

CrossFit (Performance)
Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.

Followed By
Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds


CrossFit  (Fitness)
Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Pike Push-Ups + 9 Backpack Deadlifts + 12 Alternating Cossack Squats
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.

Followed By
Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps (Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm (Use a water jug or books.)
Supinated-Grip Bent-Over Batwing Hold x 20-30 seconds
Rest 60 seconds

CrossFit (Performance
As many rounds and reps as possible in 16 minutes of:
20 Weighted Step Ups
30 Single Arm Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

Followed By
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Weighted Glute Bridges @ 20x2
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds



CrossFit  (Fitness)
As many rounds and reps as possible in 16 minutes of:
20 Weighted Step Ups
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

Followed By
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Glute Bridges @ 20x2
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

To Whom It May Concern,

We hope you are healthy and safe.  We are writing to urge you to order the immediate re-opening of gyms and health clubs across Kuala Lumpur and Malaysia that are currently closed due to COVID-19.  We own a facility called CrossFit Lah and Fit Lah Health and Wellness in Bangsar, Kuala Lumpur. Through one-on-one and small group sessions, we bolster our clients’ physical and mental wellbeing through nutrition and functional movement coaching.  As business owners and community members, we feel that it is imperative that you permit gyms and health clubs to re-open as soon as possible.  

Gyms and health clubs provide accountability to our clients, and help them to reduce their rates of stress, anxiety and depression; increase endorphins which help to alleviate pain; increase metabolism and maintain a healthy body weight; increase muscle mass and bone density - which can prevent injury and disability later in life; increase energy levels; reduce their risk of chronic disease, improve sleep and brain function, and boost mobility.  We think you would agree with us that the need for these positive health benefits has never been higher. 

We want to assure you though that the safety of our clients and our community continues to be our top priority, and in keeping with official orders we closed our business as of 17-March-2020, one day prior to the official MCO. However, under the current restrictions we believe that our clients’ health is deteriorating. If permitted to reopen, we would operate under strict cleaning protocols and follow all MOH and MITI guidelines.

Specifically, our COVID-19 guidelines are as follows:

● Everyone who enters the CrossFit Lah facility will maintain social distancing (6 ft. apart).
● Clients and staff must wash their hands and use hand sanitizer upon entering our facility.
● No more than 8 people in our 3400 square foot facility will be permitted at any given time. 
● Clients will be situated at spots on the floor marking a minimum distance of 6 ft. Each client will have their own area with equipment that will be disinfected before and after every use. In addition, each client will be provided with their own disinfection supplies in their designated area. We will minimize use of high-touch equipment throughout the facility.
● Everyone must submit to a reading from a non-contact thermometer upon entering our facility.
● Clients will enter our facility through appointment only. They must schedule at least 24 hours in advance.  This will permit and facilitate contact-tracing.  

Obesity--and comorbidities such as diabetes and hypertension--have been reported as a significant risk factor in increasing both the severity of symptoms and negative outcomes from COVID-19. 

We are in the illness and disease prevention business and believe our services are more essential than ever before. Therefore, we implore you to issue an order permitting the immediate re-opening of gyms and health clubs.  Our clients and our community need the professional coaching services and preventative healthcare approach we provide to keep them active, healthy, and pain-free, and to mitigate risk for disease and depression during this challenging time.

We believe that the benefits of proactive and preventative healthcare (whilst upholding social distancing and remaining 6 ft apart) far outweighs the risks. We will be able to help our clients stave off illness, sickness, depression, physical pain and disease through a comprehensive approach.

Thank you for your time and consideration. We look forward to communicating with you if you have further questions or concerns.  I can be reached at +60123872724 or info@crossfitlah.com.

Kind regards,

The CrossFit Lah Team

CrossFit (Performance & Fitness)
“NHS” 12 Rounds for Time
5 Handstand Push-Ups
7 Devil Presses (2x22.5/15 kg)
19 Weighted Squats (42.5/30 kg)
48 Double-Unders

45 minute (optional) time cap. Substitute Pike Push-ups, burpee backpack ground to overhead, backpack bearhug squats, and single unders. The goal is to complete each movement unbroken.
​

CrossFit (Performance)
Three sets of the following Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm KB/DB Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm KB/DB Overhead Squats (6 each arm) 
Rest 30-60 seconds

Followed By

When the running clock reaches 30:00, perform the following…
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted Step-Ups x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – KB/DB Bent Over Rows x 6-8 reps @ 21X0

​CrossFit (Fitness)
Three sets of the following Complex:
6 Backpack Romanian Deadlift
12 Single-Arm Strict Presses (6 each arm)
12 Alternating Reverse Lunges with Bearhug Backpack
12 Single-Arm Backpack Overhead Squats (6 each arm) 
Rest 60 seconds

Followed By

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted Step-Ups x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Backpack Bent Over Rows x 6-8 reps @ 21X0

CrossFit (Performance)​
Every 45s for 3 sets, 18 minutes of...
30s Work and 15s Rest: 
Suitcase Carry (Left)
Suitcase Carry (Right)
Single Arm Dumbbell or Kettlebell Deadlifts (Left)
Single Arm Dumbbell or Kettlebell Deadlifts (Right)
Dumbbell or Kettlebell Front-Rack Carry (Left)
Dumbbell or Kettlebell Front-Rack Carry (Right)
Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Left)
Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Right)
 
Followed By

Complete the following for time:
40 Alternating DB Snatches
30 Alternating Pistol Squats
30 Alternating DB Snatches
20 Alternating Pistol Squats
20 Alternating DB Snatches
10 Alternating Pistol Squats
10 Alternating DB Snatches
*Start and finish on the snatches


CrossFit (Fitness)
Every 45s for 3 sets, 18 minutes of...
30s Work and 15s Rest: 
Suitcase (Backpack) Carry (Left)
Suitcase (Backpack) Carry (Right)
Single Arm Backpack Deadlifts (Left)
Single Arm Backpack Deadlifts (Right)
Backpack Front-Rack Carry (Left)
Backpack Front-Rack Carry (Right)
Single-Arm Backpack Overhead Squat Hold (Left)
Single-Arm Backpack Overhead Squat Hold (Right)
​
Followed By

Complete the following for time:
40 Alternating Backpack Ground to Overhead
30 Alternating Backpack Bearhug Cossack Squats
30 Alternating Backpack Ground to Overhead
20 Alternating Backpack Bearhug Cossack Squats
20 Alternating Backpack Ground to Overhead
10 Alternating Backpack Bearhug Cossack Squats
10 Alternating Backpack Ground to Overhead
*Start and finish on the snatches