 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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 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  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)  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  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  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.  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.  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  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  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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