CrossFit Equator

Ring Dips Explained

Coach B — Wed, 22 May 2013 23:37:42 +0000

Elements
Squat 3×5 (add 5 lbs to last workout)
50 Evil Wheels

CrossFit
Squat 8×3 @ 90% of 5 RM + 10 lbs
50 Evil Wheels

Metcon
21-15-9
Weighted Ring Dips*
Strict Pull Ups

*Scaling: Ring Dips / Ring Push Ups / Push Ups

Squat Snatch

Coach B — Tue, 21 May 2013 23:28:08 +0000

Skill Practice Warm Up: Squat snatch practice

WOD
For time
15 squat snatch 95/65 or 24kg KBS
800m run
20 clean and jerks (same)
600m run
25 deadlifts (same)
400m run

Squats and Burpees at CrossFit Equator Kemang

Coach B — Mon, 20 May 2013 23:11:41 +0000

** THIS SATURDAY 830AM, Intro to CrossFit Equator Kemang continues! Join us to support the new community and to get a good workout **

Here’s a footage from last week:

Elements
Deadlift 5 RM (add 10 lbs to last workout)

CrossFit
Power Clean & Jerk
80% x 1 x 8
Back Squat x 3 x 3

Metcon
5 rounds:
5 strict chin ups
10 ‘hand release’ push ups
5 left / 5 right pistols

After the 5 rounds above …
20 burpees

Conditioning
6 rounds for total reps
30 sec Squat
30 sec Rest
30 sec Push up
30 sec Rest
30 sec Sit up
30 sec Rest
30 sec Double Under
30 sec Rest
1 min rest

The CFEQ Kemang Crew

Coach B — Sun, 19 May 2013 23:53:56 +0000

Our Intro class at CrossFit Equator Kemang was a BIG HIT! Thanks all for your support on the 1st Intro class at CrossFit Equator Kemang. Again as clarification, we are NOT moving to Kemang. The Kemang location will be the 2nd branch location of CrossFit Equator. Next week, we will have another intro, just like the previous one, please look for the Facebook invite and help us spread the word!

Here’s the participating crew from last Saturday:

Elements
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

CrossFit
Snatch x 1 x 3
Front Squat x 3x 3

Metcon
Alt Tabata
DU
Burpee

Conditioning
3 Rounds for total reps
1 Min DB Split Squat
1 Min DB Hang Power Clean
1 min DB Push Press
1 min DB Front Squat
1 Min Rest

THE BOX IS CLOSED. Intro WOD at Kemang

Coach B — Sat, 18 May 2013 11:40:54 +0000

Today the Simprug box is closed to run an Intro class at Kemang. Please follow us on Twitter and Facebook to find out how it went.

“Sevens”
AMRAP 7 Minutes
7 Air Squats
7 Burpees

Tomorrow’s WOD moved to Kemang

Coach B — Thu, 16 May 2013 23:00:31 +0000

** 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

This is Annie T.

Coach B — Wed, 15 May 2013 23:54:13 +0000

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.

#mobileWOD

Coach B — Tue, 14 May 2013 23:07:11 +0000

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

Evil Wheels!

Coach B — Tue, 14 May 2013 03:06:45 +0000

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

WOD IN KEMANG THIS SATURDAY!

Coach B — Sun, 12 May 2013 23:36:45 +0000

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