|
** FREE INTRO SESSION TOMORROW IS CANCELLED. We will be hosting a Free Intro session and WOD at our new outdoor location in Kemang. CFEQ Simprug will be CLOSED. See you all at Hotel Garden Kemang (on the same street at Umbra or Parc 19) **
Elements
Overhead Squat 3×5
Front Squat x 2 x 3
CrossFit
Snatch Balance x 2 x 3
Back Squat x 2 x 3
Metcon
OTM 10 Mins*
3 HSPU
6 Pull Up
9 Squat
*Every incomplete round = 5 Ab Wheels / Hanging Leg Raise
Elements
Power Clean 5×3 (add 2.5lbs to last workout)
CrossFit
Power Snatch 6×2 @ 90 of 2 RM
Metcon
9, 7, 5 MU
After each set:
21 DU + 150m*
*150m is out the gate, turn right, run until end of the road, come back, past the gate until the last lamp post and come back in.
DID YOU KNOW? We are going mobile! CrossFit Equator now has a mobile crew that is going around Jakarta running “Free Intro to CrossFit” sessions to offices and corporations to better improve work performance of their staff. If there are interest into continuing, we will offer a 6 months contract that will focus on team building WODs or individual fitness to increase energy and overall work performance at the office. We area also able to tailor our classes to include nutrition advice and tracking.
Do you work or own a business that will benefit from CrossFit? If you do, be sure to email us at mobileWOD@crossfitequator.com or info@crossfitequator.com to book your FREE Intro class at your office.
Here’s a picture of our first mobileWOD project at Kompas Gramedia. We ran an Intro session with them last week and they have asked that we run it again today for a new group. Awesome! Be part of it by following our tweets #mobileWOD
Complete 5 rounds:
30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds
*Rest 1 minute between rounds
Elements
Strict Pull Ups 3 x max reps
50 Evil (Ab) Wheels
CrossFit
Deadlift 7 RM
Weighted Pull Ups 5 RM
Metcon
9 – 6 – 3
Push Press 185/135/95
Pull Ups
After Each Set
30 DU / 60 SU
Introducing our first outdoor location in Kemang! Join us for a FREE Intro session followed by a workout on this Saturday, May 18th at 8:30am. BRING YOUR FRIENDS AND FAMILY! PLEASE SAVE THE DATE! Our regular Saturday class will be held at Kemang in a joint WOD session. RSVP HERE! Read the full info below:
Elements
Push Jerk 3×5
CrossFit
At least at 90% of 1RM
Clean & Jerk x 1 x 3 (same weight)
Followed by:
Complete 3 rounds:
Max Rep Front Squats @ 75% of 3 RM
40m Overhead Walking Lunges 45# / 25# / 15#
*Elements – (FS) select a weight you think can handle for 7-12 reps
*Elements – Lunge with heavy dumbbell on your side
*Rest 3-5 minutes between rounds.
*Back knee must touch the ground to count as a complete rep.
*Lunge for 20m, turn around and back to the starting line
** NEXT SATURDAY WE WILL WOD AT OUR NEWEST LOCATION IN KEMANG. PLS CHECK YOUR EMAIL FOR THE FULL INVITE. RSVP HERE! **
Be sure to complete the Superhero Complex (Spiderman Lunge + Superman Hold) to achieve a better position on the bottom of the squats. Especialy on this workout.
Teams Of 3, complete the following For time
125 Thruster 95# / 75# / 55#
125 TTB / KTE / KTC
125 Burpee
Workout Description: Each team of 3 starts with one barbell, one pull up station and one burpee spot. At 3,2,1 GO, the team attempts to complete 125 Thrusters as fast as they can, breaking up the reps among their team members. Only one athlete is doing work while the other rests. As soon as 125 Thrusters is completed, the team proceeds to 125 TTB, to then proceed to 125 Burpees. When the team completes 125 Burpees the team will yell “Time” to mark their score. Communication and transition between exercises is crucial in this workout.
Elements
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
CrossFit
Power Snatch 2 RM, 2×3@ 90% of 2 RM
*2RM Snatch must touch and go
DeadLift 50% x 2 x 12
Metcon
Complete 4 rounds:
1 Minute – Max Rep Sit Up Med Ball Throws w/ 9kg
1 Minute – Max Rep Hand Release Push Ups
1 Minute – Max Rep Supine Ring Rows
1 Minute – Banded Good Mornings
** WE WILL ONLY OPEN 8AM – 10AM TODAY. NO EVENING CLASSES **
Metcon
On the minute
Sprint 70m on the minute for 12 minutes
Post fastest sprints and rounds completed to comments.
Strength WOD below will follow after the metcon
Elements
Squat 3×5 (add 5 lbs to last workout)
CrossFit
Squat 2 sets with the following weights:
5 reps @ 90% of 5 RM
5 reps @ 90% of 5 RM + 5 lbs
5 reps @ 90% of 5RM + 10 lbs
*Rest 3-5 minutes between sets
Press 5 RM, 1 x max reps @ 80% of 5 RM
** TOMORROW, WE WILL ONLY OPEN FROM 8AM – 10AM **
Fix your sore calves from all the jumping:
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge Right Leg
DB Lunge Left Leg
*Rest as needed between rounds.
*Do not set the weight down during the 6 times through the cycle.
*Go up in weight each round to perform the heaviest round possible.
*Perform Lunge with the DB in the rack position.
*If the 20kg DB is too light, use the barbell
** CONDITIONING CLASS IS CANCELLED FOR TODAY. CONTINUES ON FRIDAY **
Elements
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups max reps x 3
CrossFit
Power Clean 5×3 @ 90% of 3 RM
Weighted Pull Ups 7 RM
Metcon
As many rounds as possible in 7 minutes.
8 supine ring rows
12 kettlebell sumo Deadlift high pulls 32/24/16
50 DU / 50 SU
Conditioning class is cancelled today
CFEQ KEMANG!
Please join us as we WOD and introduce CrossFit Equator to the Kemang community. Saturday, May 18th 2013 at 8:30am. This is a FREE and OPEN EVENT! Bring your friends and family!
We are now OPEN:
Mon - Fri 7am - 12pm and 5pm - 9pm
Sat 9 - 11am
MEMBERSHIP FEE IS DUE BEFORE THE 10th OF THE MONTH
