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
Saturday, August 11 2012
Monday, August 13 2012
Tuesday, August 14 2012
Wednesday, August 15 2012
Thursday, August 16 2012
WOD
5 Lap of :
20 Kipping Pullup
20 15kgs CB Bruiser Squat
20 Jumping Lunges
20 15kgs CB Gamma Cast
20 Spiderman Jump Press
20 CB Side Swing to Squat
20 Scorpion Strike Pushup
WOD
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20 24kgs KB Squat
20 TRX Pushup
20 1x20kgs KB Situp
20 85kgs Barbell Deadlift
20 TRX Pushup
20 1x20kgs KB Situp
20 45kgs Hang Power Clean
20 TRX Pushup
20 1x20kgs KB Situp
20 PullUp
20 TRX Pushup
20 1x20kgs KB Situp
WOD
5 Lap :
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20x L pull-ups
30x Toes to bar
40x Burpees

Finishing :
6 min 1 x 12 kgs KB Push Press
WOD
​
10 min Battling Ropes
​5 min 16kgs KB Hi Swing
5 min Skipping
5 min Burpees
WOD
20 minutes as many Lap :
​
5 Handstand PushUp
10 Toe To Ring
20 Box Jump
Friday, August 17 2012
WOD
The Seven
7 Laps
7 Handstand push-ups
7 55kgs Barbell Thruster
7 Knees to elbows
7 105kgs Deadlift
7 Burpees
7 32kgs KB swings
7 Pull-ups
Saturday, August 18 2012
WOD
3 Laps
20 Squat To Press
20 6kgs CB Bruiser Swipe
20 Elbow Push Up
20 10kgs CB Flag Squat
20 Frog Pushup
20 12kgs KB Windmill
Major Holiday, August 19, 2012 - August 21, 2012,
Monday, August 20 2012
Rebel CrossFit Page on Facebook is Up and Running Please like it !
Gym open 14.00 - 19.00, Fitness Only, I'm in Manila Aug 14 - Aug 19
WOD

5 Muscle Up
10 Matrix Lunges
15 2x20kgs Db CJ
20 Toe To Ring
25 60cm Box Jump Wall
10kgs Ball
30 Bar OH Squat
35 Tire 10kgs Hammer
40 GHD Situp
45 10kgs Ball Slam
50 2x12 kgs KB Push Press
Tuesday, August 21 2012
Wednesday, August 22 2012
WOD

4 min Snatch
1 min Rest
4 min Jerk
1 min Rest
4 min Long Cycle

Kettlebell 12/16/20/24
2 min each arm
Friday, August 10 2012
WOD
​
20 TGU
50 12kgs KB Windmill
50 20kgs KB Hi Swing
50 32kgs KB Hi Pull
50 20kgs Plate OH Step Up (30 cm)
50 2 x 15kgs Dumbell DL Thruster
100 Burpees
Wednesday, August 8 2012
WOD
5 Deadlift 65kgs
20 KB Swing 24kgs
5 Deadlift 85kgs
20 KB Swing 24kgs
5 Deadlift 105kgs
20 KB Swing 24kgs
5 Deadlift 125kgs
20 KB Swing 24kgs
5 Deadlift 145kgs
20 KB Swing 24kgs
Thursday, August 9 2012
CrossFit is CrossFit, WhateverFit is whatever
WOD
​
Front Squat 65kgs
Straight Pullup

10-9-8-7-6-5-4-3-2-1
Some of my clients ask me about some new workout with the name (something)Fit, is that the same with my or other CF affiliated facility class ? well, as I said CF is CF, other than this, I don't know, CrossFit is the original, TacFit is completely different, other might be a copycat.
Monday, August 27 2012
WOD
Tire Hammer 10kgs
KB Snatch 12 Kgs
KB Side Swing to Squat 12 kgs

2 min each side

Tuesday, August 28 2012
WOD
10 Laps of :
10 Step Up 25kgs Sandbag (slam the
sandbag at the top, then pick it up before
stepping up)
10 65kgs Barbell Deadlift
10 Side to Side jump on 40cm hurdle then
burpees on each side
10 Chain Lift, Clean, OH Press
10 50cm Jump Box
​
When moving between sets, do farmer walk (12m) with 2 x 32 kgs Kettlebell


1 : 06 : 12 Fastest record
