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WORKOUT   OF   THE   DAY

190831

30/8/2019

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Come join us for a Merdeka Day WOD in the Park on Saturday, August 31st from 8:30-11:30am at Sri Hartamas Park in Sri Hartamas!

We will be putting together a fun park friendly workout including relay races, individual mini WODs and other fun workouts that anyone can participate in. Bring your friends and family out to the park to join us for this fun WOD to celebrate Merdeka Day! Please RSVP if you plan on attending (and if you are bringing any friends) so we know how much equipment to bring with us. Also, don't forget to bring plenty of water, sunscreen, and a towel.

Bring some light snacks and drinks for afterwards and we will cool down with a mini outdoor potluck from 10:30-11:30

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190830

29/8/2019

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CrossFit (Performance)
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

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190829

28/8/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
For max reps/calories:
2 Minutes of Rowing or Bike
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Rowing or Bike


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Back Squat x 8-10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

B.
For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Dumbbell Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)

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190828

27/8/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Hollow Hold or Rocks x 45-60 seconds
Station 3 – Strict Pull-Ups x 8-10 reps @ 2111
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm

B.
For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run


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190827

26/8/2019

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CrossFit (Performance)
A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

Compare results to May 10, 2019.

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds


CrossFit (Fitness)
A.
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges

Compare results to May 10, 2019.

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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190826

25/8/2019

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CrossFit (Performance)
“Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to June 3, 2019.


CrossFit (Fitness)
“Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to June 3, 2019.

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190824

23/8/2019

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CrossFit (Performance)
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.


CrossFit (Fitness)
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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190823

22/8/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 32X1

B.
For time:
1200 Meter Run (Lah Lap)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run


CrossFit (Fitness)
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
For time:
1200 Meter Run (Lah Lap)
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run

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190822

21/8/2019

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CrossFit (Performance & Fitness)
A.
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Two sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes


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190821

20/8/2019

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CrossFit (Performance)
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar


CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups

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  • Home
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