Back Squat
230# x 3 x 5
Then
5 Rds
5 HSPU
10 Pistol
15 Pull Up
Time : 9:29
Tuesday, September 27, 2011
Saturday, September 24, 2011
CROSSFIT EQUATOR FITNESS DEMO
Crossfit WOD Demo
15, 12, 9
DB Hang Clean 18Kg
Push Up (Hand Release)
BoxJump
Time : 4:26
15, 12, 9
DB Hang Clean 18Kg
Push Up (Hand Release)
BoxJump
Time : 4:26
Friday, September 23, 2011
CROSSFIT EQUATOR JAKARTA
Patner WOD With Charles
3Mins
20kg Farmers Walk 20m
AMRAP
HR Push Up
Score = 120
Final WOD with Lenny & Charles
3Rds
15 KBS 20Kg
10 DB Thruster 12Kg
15 BoxJump
10 SDHP 20Kg
Time : 6:11
3Mins
20kg Farmers Walk 20m
AMRAP
HR Push Up
Score = 120
Final WOD with Lenny & Charles
3Rds
15 KBS 20Kg
10 DB Thruster 12Kg
15 BoxJump
10 SDHP 20Kg
Time : 6:11
Wednesday, September 21, 2011
Tuesday, September 20, 2011
BACK SQUAT + WOD
Am
Back Squat
230# x 5 x 3
250# x 5 x 2
Good Morning
120# x 3 x 3
Abs
Pm
1, 2, 3, 4, 5 MU
2, 4, 6, 8, 10 OHS 140#
Time : 5:50
Back Squat
230# x 5 x 3
250# x 5 x 2
Good Morning
120# x 3 x 3
Abs
Pm
1, 2, 3, 4, 5 MU
2, 4, 6, 8, 10 OHS 140#
Time : 5:50
Saturday, September 17, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
BACK SQUAT + CLEAN & JERK
Am
Back Squat
300# x 3 x 3
Good Morning
120# x 3
140# x 3 x 2
Abs
Pm
Clean & Jerk
210# / 221# / 221# / 232# PR / 232#
Then
With 10Kg Vest
21, 15, 9 KBS 2 Pood
Between Sets
10 Burpee
400m
Time : 11:44
Back Squat
300# x 3 x 3
Good Morning
120# x 3
140# x 3 x 2
Abs
Pm
Clean & Jerk
210# / 221# / 221# / 232# PR / 232#
Then
With 10Kg Vest
21, 15, 9 KBS 2 Pood
Between Sets
10 Burpee
400m
Time : 11:44
Saturday, September 10, 2011
CROSSFIT FIRECITY OPENING CEREMONY
20Mins AMRAP
500m
OHS 65#
Burpee Pull Up
KBS 1.5 Pood
With Charles, Shawn + Cheryl
500m
OHS 65#
Burpee Pull Up
KBS 1.5 Pood
With Charles, Shawn + Cheryl
Friday, September 9, 2011
POWER SNATCH + FRONT SQUAT
Power Snatch
151# x 1 x 7
BB Row
22.5 Kg x 12
30 Kg x 8
Dimmel Dealift
140# x 10 x 2
Abs
Pm
Front Squat
210# x 3
230# x 3 x 2
Then(With 6Kg Vest)
3 Rds
12 KBS 2 Pood
12 Pull Up
400m
Time : 10:16
151# x 1 x 7
BB Row
22.5 Kg x 12
30 Kg x 8
Dimmel Dealift
140# x 10 x 2
Abs
Pm
Front Squat
210# x 3
230# x 3 x 2
Then(With 6Kg Vest)
3 Rds
12 KBS 2 Pood
12 Pull Up
400m
Time : 10:16
Wednesday, September 7, 2011
BENCH PRESS
Am
Bench Press (With Juria)
Bands + 8 Kg KB + 12 Kg KB
2 x 10
One Arm DB Press
18.5 Kg x 12
Abs
Bench Press (With Juria)
Bands + 8 Kg KB + 12 Kg KB
2 x 10
One Arm DB Press
18.5 Kg x 12
Abs
Tuesday, September 6, 2011
BACK SQUAT + WOD
Back Squat
230# x 5 x 5
Then
3 Rds (12mins Cut Off)
5 HSPU
10 Clean 140#
400m
DNF : 100m to go
230# x 5 x 5
Then
3 Rds (12mins Cut Off)
5 HSPU
10 Clean 140#
400m
DNF : 100m to go
Monday, September 5, 2011
BACK SQUATS + OHS
Am
Back Squat
230# x 3 x 5
Push Press
140# x 3 x 5
Abs + Back Extension
Pm
1 Snatch Balance + 2 OHS
175# / 175# / 175# / 175# / 190#
Then
with 6Kg Vest
5, 4, 3, 2, 1, MU
Between Sets
9 Push Press 100#
21 Du
Time : 11:04
Back Squat
230# x 3 x 5
Push Press
140# x 3 x 5
Abs + Back Extension
Pm
1 Snatch Balance + 2 OHS
175# / 175# / 175# / 175# / 190#
Then
with 6Kg Vest
5, 4, 3, 2, 1, MU
Between Sets
9 Push Press 100#
21 Du
Time : 11:04
Friday, September 2, 2011
SQUATS + JERK
Am
Front Squat
164# x 3
190# x 3
190# x 3
Back Squat
280# x 3 x 3
Weighted Dips
Chains x 7
Chains + 1.5 Pood x 3
Abs
Pm
Push Jerk
190# / 210# / 221#PR / 230#PR
Then
1, 2, 3, 4, 5, 4, 3, 2, 1 MU
25 Squat Between Sets
Time : 9:07
Front Squat
164# x 3
190# x 3
190# x 3
Back Squat
280# x 3 x 3
Weighted Dips
Chains x 7
Chains + 1.5 Pood x 3
Abs
Pm
Push Jerk
190# / 210# / 221#PR / 230#PR
Then
1, 2, 3, 4, 5, 4, 3, 2, 1 MU
25 Squat Between Sets
Time : 9:07
Thursday, September 1, 2011
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