Forging The Elite Fitness
Crossfit Indonesia Kettlebell Indonesia TRX Indonesia rip60 indonesia Crossfit Jakarta Crossfit Bandung Rebel Crossfit Kettlebell Jakarta Kettlebell Bandung Rebel Kettlebell TRX Jakarta TRX Bandung
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Every Wednesday
07.00pm
Monday, Oct 8 2012
WOD
5 Laps of :
10 Kipping Pullup
20 Wallball
10 Box Jump
20 Wallball
10 Handstand Pushup
20 Wallball
10 Barbell TGU
20 Wallball
Tuesday, Oct 9 2012
WOD
4 x 2min (1min each hand)
1 min rest
1 KB 16/20 Push Jerk
6 min (3 min each hand)
1 KB 12/16 LC
2 min rest
6 min (3 min each hand)
1 KB 12 Snatch
Wednesday, Oct 10 2012
WOD
10 Laps of :
5 Push Jerk
5 Front Squat
30-35-40-45-50-55-60-65-70-75
Friday, Oct 12 2012
WOD
5 Laps of :
30 Rip60 Cross Squat
10 Handstand Pushup
30 Rip60 Jumping Front Squat
10 Handstand Pushup
30 Rip60 Seesaw
10 Handstand Pushup
Saturday, Oct 13 2012
WOD
For Time :
​
500 Ball Thru
Sunday, Oct 14 2012
WOD
5 Laps of :
30 Pistol Squat (use pole or Rip60 for assist)
20 6kg Shoulder Side Cast
30 Jumping Spider Pushup
20 10kg Shield Cast
30 Frog Pushup
20 10kg Rear Lunge Head Cast
30 Squat To Press
20 15kg Standing Big Wheel
Monday, Oct 15 2012
WOD
30 min AMRAP
​
2 x 20/16/12 kgs KB Thruster
Tuesday, Oct 16 2012
WOD
10 HSPU
20 Pullup
30 Dipping
40 Toe To Ring
50 Rip60 Chest Press
60 Box Jump
70 Rip60 Y Shoulder Raise
80 Burpees
90 Side to side jump
100 Stepup
Wednesday, Oct 17 2012
WOD
50 Air Squat
20 Burpees
​
​10,9,8,7,6,5,4,3,2,1 CJ
20-30-40-50-60-70-80-90-100-110
Friday, Oct 19 2012
WOD
​
Tabata This !!!!
​
16kg/12kg 1 KB Hi-Swing
10kg 1CB Bruiser Swipe
24kg/20kg KB Back Squat
10 kg 1CB Hammer
Saturday, Oct 20 2012
WOD
10 min 12/16 KB Clean
​
3 min Tyre Hammer
1 min rest
3 min 10kg Jumping Squat
1 min rest
3 min Battling Rope
Sunday, Oct 21 2012
WOD
*Tac 3 Laps of:
100 Rock it
20 Elbow Pushup
50 Kid Toss
100 Sit Thru Knee
20 Arm Cast to Flag
100 Squat To Press
Monday, Oct 22 2012
WOD
30 Min AMRAP
​
40 kgs Deadlift
Tuesday, Oct 23 2012
WOD
​
5 laps of
20 Kipping Pullup
20 Rip60 Chest Press
20 Rip60 Dive
20 Rip60 Twist Row
1 min Rip60 Mountain Climber
Wednesday, Oct 24 2012
WOD
For Time :
​
100 Squat To Press
90 Ball OH Stepup
80 Situp Wallball
70 Side to side Jump
60 Jumping Touch
50 Spiderman Jumping Pushup
40 Barbell 20kgs Thruster
30 20kgs Barbell TGU
20 Underhand Pullup
10 HSPU
Friday, Oct 25 2012
WOD
Tabata This !!
5kgs Tyre Hammer
Battling Ropes
32kgs KB Swing
Saturday, Oct 26 2012
WOD
300 Stepup Ball Slam
​
Sunday, Oct 27 2012
WOD
​
*Tac 3 Laps of:
100 Side Rock it
100 Jumping Boxing Lunges
50 Duck Drop Drive
50 Rocking
30 Barbarian Rear Lunges
30 Knee thru Press
Monday, Oct 28 2012
WOD
30 Min AMRAP
​
8/12/16 kgs KB LC
Sunday, Sept 30 2012
WOD
*Tac 3 laps of :
30 Flag Squat
20 Spiderman PushUp
40 Bruiser Swipe
20 Jumpin Lunges
50 Side Rock It
20 Scorpion Pushup
100 Sit Thru Knee
Monday, Oct 1 2012
WOD
For Time :
​
1000 12/16/20kgs KB Swing
Tuesday, Oct 2 2012
WOD
​5 laps Of
8 80kgs Front Squat
30 Burpees
8 80kgs Back Squat
30 Box Jump
8 30kgs OH Squat
30 Burpees
​
Wednesday, Oct 3 2012
WOD
For Time:
100 Situp Wallball
100 Wallball Thru
100 Resistant Band Sprint
​
Friday, Oct 5 2012
WOD
5 Laps of :
10 Hang Power Clean
20 Deadlift
10 Hang Power Snatch
20 Deadlift
10 Handstand Pushup
20 Deadlift
10 Barbell TGU
20 Deadlift
30 Burpees
Saturday, Oct 6 2012
WOD
For Time :
​5 laps of :
​
30 Box Jump
30 32kg KB Hi Pull
30 Situp wallball
Sunday, Oct 7 2012
WOD
*Tac 3 laps of :
30 Rear Lunges Head Cast
50 Sit Thru Reach
30 Arm Cast
50 Sit Thru Knee
30 Shoulder Cast (Crucifix)
50 Screw Pushup
30 Parry Cast
Tuesday, Sept 25 2012
WOD
For Time :
100 Box Jump
100 Situp
100 TRX Row
Wednesday, Sept 26 2012
WOD
Tabata This !!!
40/30 kgs Deadlift
40/30 kgs Hang Power Clean
40/30 kgs Push Press
Friday, Sept 28 2012
WOD
​For Time :
10 2x24kgs KB Push Press​
20 Underhand Pull Up
30 20kgs Plate OH Squat
40 2x12kgs KB Situp
50 10kgs OH Jump Squat
60 Hurdle Side Jump
70 Wallball
80 5kgs Hammer Tyre
90 12kgs KB Snatch (45reps each hand)
100 24kgs KB Swing
Saturday, Sept 29 2012
WOD
​
For Time :
8 laps of
30 Burpees
20 Handstand pushup
10 60kgs Snatch
Monday, Sept 24 2012
WOD
30 min AMRAP
40kgs/30kgs Snatch
Wednesday, Sept 19 2012
WOD
For Time :
5 Laps of
​
5 100kgs Deadlift
10 Handstand Pushup
15 Pullup
20 Burpees
25 Toe To Ring
Friday, Sept 21 2012
WOD
40kgs Thruster​
​32kgs KB Jumping Squat
30kgs Fix Barbell Stepup
Box Jump
10-9-8-7-6-5-4-3-2-1
Saturday, Sept 22 2012
WOD
​5laps x 10 reps
Barbell TGU
Barbell 1 OH Lunges
Barbell 1 OH Squat
Barbell 1 CJ
WOD
15 CB Flag Press
30 Squat To Press
15 CB Gamma Cast
30 Rocking
15 CB Side Swing To Squat
30 Jumping Lunges
Sunday, Sept 23 2012
Friday, Sept 14 2012
WOD
30 min AMRAP :
7 40kgs Barbell Snatch
17/17 20kgs KB Clean
27 Burpees
Saturday, Sept 15 2012
WOD
Hundreds :
CB Bruiser Swipe
CB Hammer
CD Side Swing to Shoulder Park Squat
Sit Thru Knee
Rocca Pushup
​
​
Monday, Sept 17 2012
WOD
KettleBell Routine
5 Round of 1 Push Jerk
3 Round of Snatch
2 Round of 1 LC
1min/hand 1min rest
​
​
WOD
30 min AMRAP
40kgs CJ
​
​
Tuesday, Sept 18 2012
Thursday, August 30 2012
WOD
100, 105, 110, 115, 120, 125, 130, 135, 140, 145kgs Barbell Deadlift
10, 10, 15, 15, 20, 20, 25, 25, 30, 30kgs x 2Dumbbell Situp
30, 30, 35, 35, 40, 40, 45, 45, 50, 50 kgs x2 Dumbbell 30cm Step Up
30, 35, 40, 45, 50, 55, 60, 65, 70, 75 kgs Barbell Clean Squat
20, 20, 25, 25, 30, 30, 35, 35, 40, 40kgs x 2 Dumbbell Push Press
​
Reps 10,9,8,7,6,5,4,3,2,1

Caution !!!! please becareful on dumbbell step up, should be able
to control how to transfer body and dumbbell weight when
stepping up or down, it can injured your knee, please do this
under supervision of experienced instructor


WOD
3 laps of :
4 min 20/24/28 kgs Kettlebell Snatch (2min each hand)
1 min rest
5 laps of :
4 min 20/24/28 kgs Kettlebell Jerk (2 min each hand)
1 min rest

3 laps of :
30 6/10 kgs x 2 Clubbell Bruiser Swipe


Friday, August 31 2012
Saturday, Sept 1 2012
WOD
100 Air Squat
10 Handstand Pushup
​80 Situp
10 Handstand Pushup
60 Burpees
10 Handstand Pushup
40 Push up
10 Handstand Pushup
20 Pullup
10 Handstand Pushup


WOD
30 min AMRAP
10 Air Squat
10 Push Up Med Ball
10 Ring Pull
10 Resistance Band Sprint
10 Situp
10 Jumping Touch


Monday, Sept 3 2012
This clients is 57 years old, still able to finish this WOD in 6 rounds, you feel old ? in my area there's only ability and effort, no age restriction, when you're not young and you still doing this, performance is not the only thing that you gain, but also RESPECT !
Tuesday, Sept 4 2012
WOD
2 Hand Swing
1 arm alternate Swing
1 arm clean
1 arm Push Jerk
1 arm Snatch
1 arm LC
12kgs KB for Client
20/24kgs KB for Athlete
2 x 2minutes for each exercise
1 min change arm
1 min rest
Thursday, Sept 6 2012
WOD
30min AMRAP
10 Air Squat
10 Hang Power Clean 45kgs
10 Hang Power Snatch 45kgs
10 Hi Pull 32kgs KB
Result
Friday, Sept 7 2012
WOD
30min AMRAP
10 Air Squat
10 45kgs Barbell Thruster
10 Rip60 Rowing
10 Burpees
Saturday, Sept 8 2012
WOD
Kettlebell Biathlon
Sunday, Sept 9 2012
WOD
For Time
50 Air Squat
45 Box Jump
40 Burpees
35 Hurdle Side to Side
30 Ball Push Up
25 Reverse Grip Pullup
20 OH Squat 20kgs
15 Toe To Ring
10 Hand Stand Pushup
5 Barbell Deadlift 100kgs
WOD
Tabata This!
Monday, Sept 10 2012
Jumping Touch
20kgs Barbell Squat Jump
Burpees
Hammer Tyre
Situp
Tuesday, Sept 11 2012
WOD
4 Laps of :
10 BOSU Squat
10 Rip60 Suspended Runner
10 Rip60 1 Leg Squat on BOSU
10 10kgs Barbell Windmill
20 Rip60 Mountain Climber
Finishing :
Plank on Tabata
Thursday, Sept 13 2012
WOD
100kgs Deadlift
Kipping/Butterfly/Straight Pullup
B​ox Jump
​
21-15-9-6-3
​
Eric 15:14
Monday, July 30 2012
Tuesday, July 31 2012
Thursday, August 2, 2012
WOD
5 laps of :
​
10 Touch Jump
10 20kgs Barbell TGU
10 Globe Pullup

WOD
Chest Press 100%BW
Dead Lift 100%BW
Reverse Grip Strict Pull up

21 - 15 - 9
WOD
100 Air Squat
90 Side Hurdle Jump
80 Matrix Lunges
70 Sit Thru Plank
60 GHD Hyperextension
50 60cm Box Step Up
40 Suspension 1 Leg Push Up
30 Jumping Pull up
20 Knee to elbow
10 Handstand Pushup
Metcon Madness
Friday, August 3 2012
Saturday, August 4 2012
Monday, August 6 2012
Tuesday, August 7 2012
WOD
3 laps of :

100m 100kgs Power Sled
3 min Tyre Hammer
100m 2x 24kgs KB
Farmer Walk
3 min Battling Ropes

WOD
3 laps of :
​
50 15kgs Clubbell Swing
40 Rocca Push Up
50 2x10kgs Clubbell Rockit Swing
40 Sit Thru Knee
50 15kgs Flag Squat
40 Spinal Rock
WOD
​
3min 24kgs x 1 KB Swing
21 50kgs Front Squat
6min 12kgs x 1 KB Snatch
21 20kgs OH Squat
6min 12kgsx1 KB PushPress
21 Pullups
WOD
15 min AMRAP
​
5 Muscle Up
10 150%BW Back Squat
15 Handstand Pushup
There's no such thing as k-Bell for kids
Kettlebell is a simple and yet most powerful workout tool, doesn't matter how old or in which sports level you are, you all will start at the same point, exhausted and back pain, it's not only build body coordination and endurance but also mental
WOD
10 min 1 x 8kg/16kg/24kg Kettlebell Swing
10 min 1 x 8kg/12kg/20kg Kettlebell Jerk
100 1 x 4kg/6kg/10kg Clubbell Bruiser Swipe

Saturday, July 28 2012
Friday, July 27 2012
WOD
50 10kg OH Lunges
45 32kg KB Swing
40 60cm Box Step Up Wallball
35 2x8kg KB Situp
30 Clubbell Flag Squat
25 Kipping Pullup
20 12kg/24kg KB Hi Pull
15 TRX Seesaw
10 HS pushup
5 15kg/30kg Barbell Snatch
Wednesday, July 25 2012
WOD
Kettlebell Static Hold
8kgs/12kgs KB
Overhead
Clean
Farmer
Start from 2 minutes each, decrease 15 sec on each rep.
Total 27 minutes
Tuesday, July 24 2012
WOD
100 Burpees
100 Wallball
100 Knee To Elbow
Monday, July 23 2012
WOD
Chest Press 100% BW
Back Squat 100% BW
20kg OH Step Up (50cm)

21 - 15 - 9
Friday, July 20 2012
WOD
3 Hi Pull
3 Barbell Push Press
20 60cm Box Jump
​
10 reps Start with 35kgs Barbell, increase 5 kgs every each reps

Give yourself a chance
Won't achieve anything if you never give yourself a chance, keep fighting