WOD 123007 "End of the Year"

For time of:
25 Pull-Ups
15 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
20 Pull-Ups
20 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
15 Pull-Ups
25 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips

Done by:

• Jin Han, Swings@20kg, Pike Push-Ups subbed for HSPU (16:02)
• Nigel (22:35)
• Jonathan (12:47)
• Soon (13:51)
  

Nigel and Jin Han doing the WOD

WOD 122707

For time of:
10-9-8-7-6-5-4-3-2-1
Bench Press Bodyweight
KB Swings 24kg

Done by:

• Nigel, BW 165lbs (26:58)
• Jonathan, BW 150lbs (18:20)
• Jin Han, BW 155lbs (24:07)
  

Happy Birthday Soon!

Soon's Birthday WOD 122607

For time of:
26 Weighted Pull-Ups @ 45lbs
12 Deadlifts @ 225lbs
77 Thrusters @ 45lbs

Done by:

• Jonathan (14:22)
• Jin Han, Pull-Ups@35lbs, DL@185lbs (14:47)
• Nigel (20:14)
• Soon (10:16)
  

MERRY CHRISTMAS!

Enjoy your rest day everyone.

WOD 124207

Weighted Pull-Ups
1-1-1-1-1-1-1

Done by:

• Soon (32, 40, 40, 40, 40, 40, 40)
• Jonathan (32, 40, 44, 44, 44, 44, 44)
• Jin Han (16, 20, 24, 28, 28, 24, 26)
• Nigel (16, 24, 28, 32, 32, 32, 32)

All weights in KGs.

WOD 122307 "Tabata - The SDHP Killer"

TABATA of:
KB CrossFit Swings
Push-ups
SMDL to a HighPull (SDHP)
Sit-ups

Reps = Points
Score is based on the lowest point of each exercise

TABATA = Do 20 sec of the exercise eight rounds with 10 sec rest in between. Record your total reps for each. Rest 1 minute before starting the next exercise. Finally, total the lowest score for each exercise.

Done by:

• Jonathan Wong (KB for swings & SDHP @ 24kg)
• Swings (11, 11, 11, 10, 10, 10, 8, 8)
• Push-ups (12, 12, 12, 12, 12, 12, 12, 12)
• SDHP (10, 10, 10, 10, 10, 10, 10, 10)
• Sit-ups (14, 12, 12, 10, 10, 10, 10, 10)
• TOTAL SCORE = 40
• Jin Han (KB for swings & SDHP @ 16kg)
• Swings (12, 11, 11, 11, 10, 11, 10, 10)
• Push-ups (13, 13, 13, 13, 13, 11, 11, 11)
• SDHP (12, 12, 12, 11, 11, 10, 10, 10)
• Sit-ups (10, 10, 10, 10, 8, 8, 8, 8)
• TOTAL SCORE = 39
• Soon (KB for swings & SDHP @ 24kg)
• Swings (10, 10, 10, 10, 9, 7, 7, 7)
• Push-ups (10, 10, 10, 10, 10, 10, 10, 10)
• SDHP (11, 11, 11, 11, 11, 11, 11, 11)
• Sit-ups (12, 12, 12, 12, 12, 12, 12, 12)
• TOTAL SCORE = 40

Below: jelly zombie after the workout

WOD 122007

3 rounds for time of:
15 Hang Power Cleans@95lbs
15 L-Sit Pull-Ups
15 Split Jerks@95lbs
Run 1000m

Done by:

• Jonathan (34:02)
• Dinesh, Cleans & Split Jerks@35lbs, Asst. Pull-Ups subbed for L-Sits (44:50)
• Jin Han, Cleans & Split Jerks@85lbs for Round 1, 65lbs for Round 2 & 3, dropped weight because of neck whiplash (40:04)
  
• Pey, Cleans & Split Jerks@40lbs, Asst. Pull-Ups subbed for L-Sits (42:09)

Well done team! This WOD is definitely one to remember...

Keret WOD (MTB)

3 hour MTB @ 75% HRR then,
Voodoo weighted pullups 10 reps

WOD 121907

21-15-9 of:
KB Crossfit Swings 24kg
Ring Push-Ups
Burpees

Done by:

• Jin Han, Swings@16kg (9:29)
• Jonathan (5:52)
• Juliana, Swings@12kg, Ring Push-Ups on knees (4:39)
  

WOD 121807 "core & endurance"

workout #1:
3 rounds for time of:
15 bb thrusters
2m bear walk
3 turkish getup L & R

workout #2:
10,9,8,7,6,5,4,3,2,1 of:
kb swings
box jump @ 24"
knee ring pushups
ring rows

Done by:

• John (workout #1) (12:15) - thursters @ 50#, bear walk @ 2 x 24kg KB, getup @ 16kg KB
• Juliana Gan (workout #2) (7:03) - swings @ 12kg KB
• Pey (workout #2) (11:28) - swings @ 20kg KB
  

WOD 121607

3 rounds for time of:
15 Overhead Squats 95lbs
15 Strict Pull-Ups
15 Ring Dips
Run 400m

Done by:

• Jonathan (17:41)
• Jin Han, OHS@65lbs (26:01)
• Soon (20:48)
• Ben, OHS@45lbs (20:40)
  

WOD 121407 Angie

"workout #1"
For time of:
100 jumping pullups
100 knee pushups
100 situps
100 squats

"Angie"
For time of
100 pullups
100 pushups
100 situps
100 squats

Done by:

• Juliana - workout #1 (11:14)
• Shen Kaibin - Angie (23:20)
• SoonKT - Angie (16:36)
• Pey - workout #1 (22:08)

Juliana doing situps & Kaibin doing pushups

Juliana doing pushups and Kaibin doing pullups

Kaibin squating

WOD 121307

3 rounds for time of:
5 Weighted Ring Dips @ 12kg
5 Double KB Push Jerks @ 24kg
20 Alternating Single Leg Squats
2 Turkish Get Ups @ 20kg (1 per side)

Done by:

• Soon (7:26)
• Jonathan (5:33)

Post workout:
1RM Weighted Ring Dips

• Jonathan (20kg, 32kg, 40kg, 44kg, 48kg)
• Soon (24kg, 32kg, 40kg, 44kg)
  

WOD 121107

2 rounds for time of:
20 KB CrossFit Swings 24kg
5 KB Snatches/arm 24kg
5 KB Clean & Press/arm 24kg
20 Single Leg Squats/alternate legs
5 KB High Pulls 24kg
5 KB Suitcase Deadlifts 32kg
20 Sumo Deadlift High Pulls 24kg
5 Power Clean 95lbs
5 Push Jerk 95lbs

Done by:

• Jonathan (19:52)
• Jin Han, 16kg for KB exercises, 24kg KB for Suitcase Deadlifts, 85lbs for Cleans & Push Jerks (21:37)
• Pey, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts & SDHP, 45lbs for Cleans & Push Jerks (13:51)
• Dinesh, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts, 12kg for SDHP, 45lbs for Cleans & Push Jerks (17:26)

CrossFit "Fran +5"
21-15-9
100lb Thrusters
Pull-Ups

Done by:

• Soon (7:53)
  

CrossFit "Dianne" - Scaled version 121007

21-15-9 of:
Deadlift 135lbs
Handstand Push-Ups

Done by:

• Jonathan (4:52)
• Jin Han, Pike Push-ups subbed for HSPUs (4:41)
• Suraj, Pike Push-ups subbed for HSPUs (10:21)
• Nigel (10:12)

Compare to 071807

WODs 120607

Workout #1
In 20 mins do as many rounds as possible of:
25 Rope Skips
10 Pull-Ups

Done by:-

• Jonathan (22 rounds)
• Soon (22 rounds)
• Jin Han (15 rounds)
  

Workout #2
5 rounds for time of:
15 KB Swing @ 16kg
15 Sumo Deadlift high pull @ 12kg
15 Ring Push-Ups on Knees


Done by:

• Ping (13:46)
  

WOD 120507

10 rounds for time of:
Clean, Press, Push Press, Jerk 135lbs

Done by:

• Jin Han, Rounds 1-3@95lbs, 4-10@80lbs (12:28)
  
• Jonathan (13:54)
• Nigel, Round 1@115lbs, 2-3@95lbs, 4-10@100lbs (12:50)
  

WOD 120407 "5 stations for fun!"

recommended for 5 people or less
do 30 secs @ any of the 5 stations with 10 sec rest in between
then, repeat 5 rounds with 1 minute rest in between

workout:
KB swings
box jump @ 25"
pushups
squats
farmers walk @ 2 x KB

Done by:

• Juliana (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Nigel (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Pey (KB swings @ 16kg) (farmer's walk @ 12kg KB each)
• Soon (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• John (KB swings @ 20kg) (farmer's walk @ 24kg KB each)

WOD 120307

12-9-6 of:
Deadlift 225lbs
20kg Weighted Pull-Ups
Ring Dips
24" Box Jumps

Done by:

• Jonathan (14:59)
• Jin Han, DL@152lbs, Pull-ups@16kg (18:00)
• Pey, DL@70lbs, Asst. Pull-Ups, Ring Push-ups subbed for WPUs & Dips (8:10)
• Nigel, DL@180lbs (17:41)
  

Crossfit "Fran"

21-15-9 of:
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (5:50)
• Jin Han, Thrusters@75lbs (7:16)

Compare to 100307

WOD 112907 "Fight gone bad - Nov"

Modified version of Fight Gone Bad (click HERE for details) consists of five stations of exercises. Some of the exercises here were substituted and changed for convenience. You move from each station after a minute. A minute break is allowed after you have completed all 5 stations. Repeat for 5 rounds. One point is given for each rep in each station.

workout - 5 rounds of:
pullups
thrusters
ring pushups
sumo deadlift to a highpull
box jump

.... and here are the results JENG JENG JENG.....
Done by:

• Soon
• pullups (22, 15, 14, 12, 11 total of 74 points)
• barbell thrusters @ 45# (25, 17, 13, 12, 14 total of 91 points)
• ring pushups (21, 18, 16, 17, 12 total of 89 points)
• sumo deadlift to a highpull @ 20kg KB (26, 23, 14, 20, 20 total of 103 points)
• box jump (34, 28, 26, 27, 21 total of 134 points)
• Nigel
• pullups (14, 10, 6, 10, 12 total of 52 points)
• barbell thrusters @ 45# (28, 15, 12, 11, 15 total of 81 points)
• ring pushups (23, 16, 12, 14, 15 total of 90 points)
• sumo deadlift to a highpull @ 20kg KB (23, 16, 13, 17, 17 total of 86 points)
• box jump (25, 21, 13, 15, 21 total of 95 points)
• Pey
• pullups (23, 16, 13, 20, 15 total of 87 points)
• dumbbell thrusters @ 2 x 12# (27, 17, 16, 15, 12 total of 87 points)
• ring pushups on knee (19, 19, 16, 17, 18 total of 89 points)
• sumo deadlift to a highpull @ 12kg KB (30, 24, 21, 21, 34 total of 120 points)
• box jump (15, 14, 10, 10, 9 total of 58 points)
• John (3 rounds)
• pullups (15, 13, 10 total of 38 points)
• dumbbell thrusters @ 2 x 15# (28, 19, 14 total of 61 points)
• ring pushups (26, 18, 18 total of 62 points)
• sumo deadlift to a highpull @ 20kg KB (27, 21, 18 total of 66 points)
• box jump (15, 11, 8 total of 34 points)

WOD 112707 "Rings & KBs"

workout #1
dumbbell thrusters @ 2 x 15#
ring pushups
ring rows

workout #2
17m bear crawl @ 2 x 12kg KB
10 ring pullups
4 double KB getup @ 2 x 12kg KB

Done by:

• Pey - workout #1 (17:00) ring pushups on knee
• John - workout #2 (14:56) double KB getup sub with single KB turkish getup @ 16kg
• Nigel - workout #2 (10:28)
• Soon - workout #2 (9:14)
• Jan - "Almost Cindy"
  

Crossfit "J.T." and WOD 112807

"J.T"
21-15-9 of:
Ring Dips
Push Ups
Handstand Push Ups

Done by:

• Jonathan (14:09)
• Nigel (19:06)

WOD 112807
21-15-9 of:
85lb Hang Clean
Ring Push-Ups

Done by:

• Jin Han (11:22)
  

Crossfit "Power Elizabeth"

21-15-9 of:
Power Clean 135lbs
Ring Dips

Done by:

• Soon (12:19)
  
• Nigel (20:51)
  
• Jonathan (10:19)

WOD 112307 "Cindy"

Cindy
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Almost Cindy
5 jumping pullups
10 knee pushups
15 almost full squats

Done by:

• Pey (19 rounds) "Almost Cindy"
  
• Chee Ling (18 rounds) "Almost Cindy"
  
• Nigel (20 rounds) "Cindy"
• John (15 rounds) "Cindy"

Post your time!

Pey in blue, Soon Chee Ling in black doing "Almost Cindy"

Nigel in red shorts, John in long pants doing "Cindy"

Crossfit "Bad Day"

3 rounds for time of:
95lb Overhead Squats 15 reps
15 L-sit Pull-Ups
95lb Split Jerk 15 reps
15 Knees-to-Elbows
95lb Hang Clean 15 reps
15 Back Extensions with 10kg

Done by:

• Soon (48:20)
• Jonathan (34:17)
• Nigel - 65lb for all bar exercises, Strict Pull-Ups subbed for L-sit Pull-Ups (31:18)
  

WOD 112107 Play With Kettlebells

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
KB crossfit swings
KB snatch
KB push press
pushups

Done by:

• Nigel (21:33) @ 16kg
• Pey (16:21) @ 8kg
• Soon (18:01) @ 20kg
• John ??? @ 16 & then 12kg

WODs

WOD #1
100 Pull-Ups for time

Done by:

• Jonathan (6:47)
• Nigel (8:50)

WOD #2
3 rounds for time of:
15 KB Swings @ 16kg
15 Alternating Power Lunges
15 DB Thrusters @ 8lbs
15 Ju-jitsu Sit-Ups

Done by:

• Ping (11:59)
  

Last Minute 2

5 rounds for time of:
5 Clean & Jerk 135lbs
Run 400m

Done by:

• Jonathan (14:26)
• Nigel, C&J@115lbs (19:00)
• Suraj, C&J from 12 inch blocks@115lbs, 400m bike subbed for runs (19:38)

Compare to 052707

WOD 111507

workout #1
For time of:
30 bar muscle ups

workout #2
21, 15, 9 of:
bench press @ bodyweight
punch bag clean and press @ 60#
handstand pushups

workout #3
21, 15, 9 of:
bar power clean
ring pushups


Done by:

• Jonathan (workout #1) (28:15)
• SoonKT (workout #1) (14:01)
• SoonKT (workout #2) (26:58) (bench press @ 143#)
  
• Nigel (workout #3) (9:42) (barbell @115#)
• John (workout #3) (6:30) (barbell @ 70#)
  

WOD 111407

12-9-6 of:
KB Burpees (Renegade man-maker) @ 2 x 16kg
Weighted Pull-Ups @ 20kg

Done by:

• Jonathan (7:15)
• Soon (6:47)
• Nigel (13:00)
  

WOD 131107

workout #1
2 rounds for time of:
> 10 punching bag clean @ 60lbs
> 20 pullup
> L & R: KB turkish get-up, 2 snatches, reverse turkish down

workout #2
3 rounds for time of:
> 10 KB crossfit swings @ 12kg
> 15 stepping forward lunges @ 2 x 12kg KB
> 20 jumping pullup (resist down)


workout #1
- Nigel (6:43)
- John (9:06)
- Soon (4:12)
workout #2
- Pey (8:53)

(timing will be posted later)

Push More! WOD 111207

50Dips
Run 400m
50 Ring Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Done by:

• Jonathan (22:29)
• Nigel, Push-Ups subbed for Ring Push-Ups (30:02)
  

WODs

WOD 111107

21-15-9 reps of:
Deadlift 135lbs
L-Sit Pull-Ups
Crossfit KB Swings @ 24kg

Done by:

• Jonathan (11:44)
• Suraj, 80lb Asst. Pull-Ups subbed for L-sit Pull-Ups (32:01)

WOD 110807
Crossfit "Nancy"

5 rounds for time of:
15 Overhead Squat 95lbs
400m Run

Done by:

• Nigel, Overhead Squats @ 45lbs (16:57)
  

WODs

Crossfit "Helen"
3 rounds for time of:
Run 400m
21 Kb Swings @ 24kg
12 Pull-Ups

Done by:

• Jonathan (11:24)
• Nigel, Swings @ 20kg (13:39)

"Hipster"
21-15-9
Pull-Ups/Body Row
Jiu-Jitsu Sit Ups

Done by:

• Ping (5:38)
  

Lift More!

Deadlift 1-1-1-1-1-1-1 reps

Done by:

• Jonathan (BW 143lbs) - 262, 296, 306, 316, 332, 337, 342
• Nigel (BW 165lbs) - 176, 202, 222, 246, 266, 246, 256

All loads in lbs.

Triplets

Sunday 4th Nov 2007
3 rounds for time. 3 stations. 3 people in tag team format follow time of station #1

#1
5 x ball in hands from sit-up into squat & ball slam @ 3kg ball,
1 x L & R KB turkish get-up
5 x KB military push press
#2
skipping

#3
KB crossfit swings

Done by:
Jonathan - getup & press @ 24kg KBs, swings @ 16kg KB
Lynn - getup & press @ 12lbs dumbbell, swings @ 12kgKB
Soon - getup & press @ 24kg KBs, swings @ 16kg KB
Total time: 18:34
***********************************
Situp to a ball slam

Lynn doing Turkish Get-Up

Jonathan doing military press witn 2 24kg KB

KB swing the crossfit style

Skipping
**********AFTER THE WORKOUT**********
passing 12kg KBs

12kg KB juggling

Shooter pushups with legs balancing on ball. try that out!

Jump more!

1st Nov 2007
Workout type: Interval, Endurance
5 rounds of:

30 rope jumps
Sumo deadlift to highpull @ 24kg KB
Ball slam

Done with 3 people at each station following the timing of the person doing skipping then change.

Done by:
Jonathan
Nigel
Soon
(6:14)
Playing the fool. So much for a "RECOVERY DAY" ..... huh??

Crossfit "Mary"

Jon's warmup before the workout, courtesy of Tactical Athlete

For 20 mins, do as many rounds as possible of:

5 Handstand Push-Ups
10 Single Leg Squats(alternate legs)
15 Pull-Ups

Done by:

• Soon (13 rounds)
• Jonathan (13 rounds)
• Nigel (7 rounds)

Is 24kg too heavy?

29th Oct 2007

Workout type: Strength, Power endurance

Do:-
10 x 1 minute KB swings @ 12kg, rest one minute between intervals
Then:
8 x KB turkish get-up (4 each sides) +
20 x split jumps into lunge (10 each sides)
do four rounds
Then:
exercise ball KB piston press @ 12kg (two-counts) +
burpee to a pullup combo
do 6/1, 5/2, 4/3, 3/4, 2/5, 1/6

Done by:

• Soon (in 42:22) - get-up @ 20kg
  
• Nigel (in 56:50) - get-up @ 16kg

Let us know how you feel... enjoy

















Nigel swinging























Get-up
















Split jumps into a lunge


















Pistons











Burpees to pullups

Push It!

For time of:
21-15-9
KB Swings @ 24kg
Handstand Push-Ups
Pull-Ups
KB Thrusters @ 16kg
KB Double Cleans @ 16kg

Done by:

• Jonathan (21:57)
• Soon (18:23)
• Nigel (23:55) Swings @ 20kg, Thrusters & Cleans @ 12kg
• Suraj (39:19) Swings @ 20kg, Decline Push-Ups subbed for HSPU, Thrusters & Cleans @ 12kg

Instructions

KB Swings crossfit style

handstand pushups (hspu)

Thrusters & Double Cleans

msfu!

TSFU

5 rounds for time of:

6 Deadlifts @ 185lbs
9 Handstand Push-Ups
12 Pull-Ups
Run 400m

Done by:

• Jonathan (17:49)
• Nigel - Deadlifts @ 135lbs (27:27)
• Soon (21:23)
  

Don't Eat

18th Oct 2007

Tabata this:-
- lateral jump over moderate punching bag
- pushup
- one-legged squat
- pullup

Tabata = 8 rounds of 20 sec work with 10 sec rest in between. Do as many reps as possible each round.
Rest between each Tabata = 60 secs

Done by:

• Jonathan
• Nigel
• SoonKT
  

WOD after BODYPUMP

23rd Oct 2007

Workout #01: 3 rounds for time of:
- KB clean once and press [10 reps]

Workout #02a (harder option):
3 rounds for time of:
- 5m bear crawl @ 2 x KB 12kg
- 5 KB snatch each arm
- 5m bear crawl @ 2 x KB 12kg
- 10 sumo deadlift @ 32kg KB

Workout #02b (easier option):
3 rounds for time of:
- 5m bear crawl @ body weight
- 10 KB swing @ 16kg
- 5m bear crawl @ body weight
- 10 sumo deadlift @ 24kg KB

Done by:
SoonKT - Workout #01 [5:21] (20kg KB), Workout #02a [3:59] (skipped the last 10 sumo deadlift)
Nigel - Workout #01 [4:26] (16kg KB), Workout #02a [5:40]
Pey - Workout #01 [4:26] (8kg KB), Workout #02b [4:57]
Navin - Workout #02a [5:40]

Pullmore...

21st Oct 2007

Weighted Pull-ups
1-1-1-1-1-1-1

In kilograms
Jonathan - 24, 32, 40, 44, 48, 48, 48

Soon - 24, 32, 40, 40, 24, 28.6, 30.8

Where is my skin?

17th Oct 2007

Workout #01
100 double KB cleans @ 24kg each - no restrictions, just finish it asap!

Workout #02
100 double KB cleans @ 24kg each or 12kg each
NOTE: each set of 10 reps - do a squat with racked KBs after the first 5 reps & double press after 10 reps. during the set, rest only with a dead hang or racked position

Done by:

1. SoonKT - Workout #01 (11:53)
2. Nigel - Workout #02 @ 12kg KBs (14:41)

9:25pm

16th Oct 2007 @ Fitness Network
WOD #1:
5 rounds of:
15 kb swings @ 16kg
10 jumping pullup
5 knee pushups

WOD #2:
10,9,8,7,6,5,4,3,2,1 of
kb swings @ 24kg
pullups
pushups

Done by:
Lim Pey Huey (7:48) - WOD #1
SoonKT (6:01) - WOD #2

Cross Bra

WOD

5 rounds for the fastest time of:
15 jumping pullups
15 knee pushups

Done by:
Sze Ning (13:46 on 12th Oct 2007)
Sze Ning (10:50 on 15th Oct 2007)
Sze Ning (8:48 on 22nd Oct 2007)

Lift More!

Deadlift 1-1-1-1-1-1-1

Done by:

• Jonathan(BW-143lbs) Loads lifted in lbs. 252, 282, 292, 302, 317, 327, 332
  

Run Run!!!

10th October 2007 @ Kiara park

TAG TEAM FORMAT. 5 rounds of:

Workout #1

• 5 sumo deadlift @ 20kg KB
• 10 jumping pullups
• 3 laps stair sprints
  

Workout #2

• 15 KB swings @ 20kg / 24kg (option)
• 5 KB clean & push press each arm @ 20kg / 24kg (option)
• 5 laps stair sprints

Today's workout was done by 4 people, 2 in a team. Choose workout #1 for easier option or for beginners. When time starts, a partner from each team will start with stair sprints and the other will do the 2 exercises continuously till the partner finish the stair sprint laps. For example, person A & B in a team on workout #2. Person A does 5 laps stair sprints while person B does 15 KB swings & 5 KB clean & push press continuously. Change turn and that's considered as 1 round.

Done by:

1. Sze Ning (workout #1) & Soon (workout #2) @ 31:10
2. Nigel & Navin (workout #2) @ 36:33

Push One More

Sunday, 7th October 2007

Do 5 rounds of:
1) body weight bench press (65KG)
2) pullups
maximum reps for each exercise with 5 to 7 minutes rest in between rounds

done by:
Jonathan
[#round] [bench press], [pullup]
#1 16,25
#2 12,25
#3 11,22
#4 13,22
#5 12,20
total: 64,114

Suraj (jumping pullups)
#1 19,17
#2 15,15
#3 12,16
#4 12,15
#5 13,20
total: 71,83

Soon
#1 17,24
#2 16,25
#3 15,22
#4 14,22
#5 15,22
total: 77,115

Jon finishing the 5th set

Crossfit Fran

For time of:

21-15-9
95lb Thrusters
Pull-Ups

Done by:
Jonathan (6:48)

Compare to 130807

Where KBs started in KL..

Checkout matcat.blogspot.com

It's the personal blog of Vince Choo, who runs KDT Athletics in Bangsar. As far as I know, he is the first trainer to actively use Kettlebells(KB) in fitness and martial arts conditioning in Malaysia. In fact, he supplied us with our first 24kg KB.

Need pointers on KB techniques or need a KB? Vince is the person to talk to.

"300"

30th September 2007

300 WORKOUT #1
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Done by:
Soon (26:05)
Jonathan (27:08)

300 WORKOUT #2
25x Jumping Pull-up +
50x Deadlift @ 70# +
50x Push-up +
50x Box Jump @ 12” box +
50x Floor Wiper @ 40# (one-count) +
50x KB Clean and Press @ 17.6# (KB must touch floor between reps) +
25x Jumping Pull-up

Done by:
Suraj (38:00)

WOD 260907

For time of:
21-15-9
KB Double Clean & Press @ 16kg
Pull-Ups

Done by:

• Jonathan (9:07)
  

Pushmore 300

3 rounds for time of:

1. 20 x pullups
2. 20 x tricep pushups - sumo deadlift @ 32kg KB each arm
   
3. 20 x 24" boxjump
   
4. 20 x KB double clean @ 12kg each arm
   
5. 20 x hanging knee to elbow raises

Done by:

• Jonathan (27:12)
  
• Soon (21:49)
  

Crossfit "Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Done by:

• Jonathan @ 65lbs (04:25)
  

WOD 170907

As many rounds as possible in 20 mins of:
5 Renegade Man-Makers @ 16kg KBs
10 Sumo Deadlifts @ 2 x 32kg KBs
15 Two Handed Russian Swings @ 20kg KB
Farmer's Walk @ 2 x 24kg KBs

Workout is done in a tag-team format. One person will do the first three exercises while his/her partner will do the Farmer's Walk until all the exercises are completed before switching places. One round is counted when both partners have completed one total set of all the exercises.

Done by:

• Soon & Jonathan (Completed 4 rounds)

Jon doing the Renegade Man-maker with 2 x 16kg KBs
By firmly holding the handle (by pressing with the heel of your palm with wrist almost straight) on both KBs in pushup position, perform a pushup then jump into a squat position, keeping chest lifted and lower back locked. Initiating the power from the legs up, thrusting the hips forward at the same time clean KBs into "rack" position. Press once and reset movements back down until KBs land on the floor, jump back into pushup position.
That is a rep of renegade man-maker. NOTE: Compulsory to learn the KB clean & press before doing this exercise. Enjoy


Sumo Deadlift @ 2 x 32kg KBs
Perform this exercise by keeping the weight in the heels. Have the body in an upright position while keeping the tension in your shoulder blades, push away and keep looking forward to avoid from hunching. Always have the belly drawn in and towards your spine to protect your lower back. Choose your weight carefully. Remember to warmup!

Finally!

After months of waiting, our order of KBs have arrived...

So now, PushMore will, erm, push more!!

KBs in the house - 32kg x 2, 24kg x 3, 20kg x 1, 16kg x 2, 12kg x 2, 8kg x 1

**********************************
Courtesy of Azlan RKC-keret: Sebuah pantun bertajuk kettlebell impian ku

.... and here it goes

simpan kuda dalam kandang,
sampai masa boleh tunggang,
hatiku rasa sungguh riang,
kerana kettlebell sudah datang.

makan ayam mintak dada,
protein shake jangan lupa,
complete set sudah ada,
16, 24 dan 32.

WOD 110907

11th Sept 2007

Workout #1:
5 rounds for time of:

• 12 deadlifts @ 150lbs
• 5 KB renegade rows each arm
  
• 5 KB clean & press each arm

Done by:

1. Soon
2. Nigel

Tag team format. Time: 17 minutes


Workout #2:
3 rounds for time of:

• 10 burpees to pullup
• 20 KB swings

Done by:

1. Soon @ 5:17
2. Nigel @ 8:00
3. Lip Yun (time not recorded)
   

Crossfit "Three Types of Pull-Ups" WOD

12 Sept 2007

10 rounds for time of:
3 Weighted Pull-Ups, 45lbs
5 Strict Pull-Ups
7 Kipping Pull-Ups

Done by:

• Jonathan (54:06)
• Soon (57:59)

WOD 070907

Back Squat 5-5-5-5-5

Done by:

• Jonathan (load in lbs - 176, 198, 220, 220, 220)
  

WOD "Big Five 55 modified version"

5th Sept 2007 @ Fitness Network

Workout: 10-9-8-7-6-5-4-3-2-1 reps of each for time

1. Un-even KB piston press @ 12kg and 24kg (alternate left/right arm each sets)
2. goblet squats @ 24kg KB
3. pullups
4. box jump @ 24" step boards
   
5. deadlifts @ 165lbs

Done by:

• Soon (23:46)
  

Crossfit "Grace"

30 reps for time:
Clean and Jerk 135lbs

Done by:

• Jonathan (16:32)
  

More pull-ups...

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Done by:

• Jonathan (Completed 13 minutes + 12 pull-ups, total of 103 pull-ups)
  

Merdeka!

Happy 50th Birthday Malaysia!

WOD 070829

Three rounds for time of:
5 Deadlifts @ 225lbs
10 Pull-Ups
15 Push-Ups
Run 400m

Done by:

• Jonathan (13:38)
  

Crossfit WOD

Five rounds for time of:
1 Snatch Squat + 10 Overhead Squats
1 Snatch Squat + 10 Overhead Squats
15 Pull-Ups

Snatch & OHS @ 65lbs

Done by:

• Jonathan (15:56)
  

Crossfit "Murph"

For time:
1.6 km run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with 1.6km run.

Done by:

• Jonathan (35:09)
• Soon (36:37)
  

The Shortest WOD

17th Aug 2007.

A round of:
1. 5 one-arm KB swings
2. 5 one-arm KB high pulls (arms bend, elbow high)
3. 5 one-arm KB snatch
4. 5 one-arm KB clean & press
5. 5 one-arm circular "assisted" cleans (assisted meaning assisted with the other hand to rack position)
6. 5 reverse lunges with racked KB

KB used = 24KG
Left & Right arm

Done by
Soon (4:08)

Sequence of exercises taken from Steve Maxwell. Click 'HERE' to watch the video

Lift More

Deadlift 1-1-1-1-1-1-1 reps

Done by:

• Jonathan (BW - 142lbs.) Loads lifted in lbs. - 222, 252, 272, 282, 296, 306, 316

Crossfit "Fran"

Fran

For time of:
21-15-9
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (6:19)
  

Push More! - Crossfit WOD 070801

For time of:
150 Bar Dips
Run 400m
50 Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Note: WOD on Crossfit.com states 50 Ring Dips. In the absence of rings, 1 Ring Dip=3 Bar Dips.

Done by:

• Jonathan (37:55)
  

Pull More! - Crossfit WOD 070731

For time of:
Run 800m
40 L Pull-ups
Run 800m
40 Strict Pull-Ups
Run 800m
40 Kipping Pull-Ups

Done by:

• Jonathan (31:47) Max: 93% MHR, Avg: 83%MHR, Calories Burned: 418 kcal
  

WOD after a cycling class

Friday August 8th, 2007

WOD: 3 rounds of

1. 10 KB (24kg) "crossfit" swings
2. 5 KB (24kg) clean & press - each arm
3. 5 KB (12kg) renegade rows - each arm
4. 10 pullups

Done by:

• Soon 8:09

(wanted to do 5 rounds but on the second round, I was already thinking... FORGED ABOUDIT!!!)

30

30 Bar Muscle-Ups for time.

Done by:

• Jonathan (12:07)
  

Not too bad..

3 rounds for time of:

• 5 Bar Muscle-Ups
• 10 Deadlifts @ Bodyweight
• Run 400m

Done by :

• Jonathan (13:10)
  

"Helena" repeated

26th July
3 rounds for time:

1. 400m run
2. 21 KB "crossfit" swings
3. 12 pullups
4. 12 bodyweight bench presses @ 65KG

Done by:

• Jonathan 15:47
• Soon 14:52 (avg HR 164bpm)

Click here to view previous timing

Jonathan doing 21 reps of double-handed kettlebell swings the "crossfit" style
12 pullups
12 bench press

Light Workout

Do the following for time:
Run 1K
3 rounds of:
20 Pull-Ups
5 Push-Press @ 132lbs

Done by:

• Jonathan (20:37)
  

"Dianne" - WOD from Crossfit

"Dianne" (scaled-down version)

21-15-9 reps of:

Bodyweight Deadlifts
Handstand Push-ups

Note: Original weight for Deadlift as per Crossfit is 225lbs - heavy!!

Done by :

• Jonathan (BW - 143lbs) in 14:17
  

Push One More

Monday, 16th July
Fitness Network

5 rounds of:
1) body weight bench press (65KG)
2) pullups
maximum reps for each exercise with 5 minutes rest in between rounds

done by:
Jonathan
[#round] [bench press], [pullup]
#1 19,22
#2 14,18
#3 12,15
#4 10,15
#5 10,20
total: 65,90

Soon
#1 18,23
#2 17,20
#3 14,18
#4 13,16
#5 12,21
total: 74,98

My Personal Record

July 4th 2007

Cardiovascular Up hill Mountain Biking
Bukit Kiara - Started at crossroads up into Twin Peaks. Ended at Janie's Addiction turn off
Approximately 1k with 100m elevation off road terrain

Done by Soon - 6:51 (avg HR 175bpm)

Lift, Snatch, Press

3 Sets of ladders done in the following manner:-

Set 1: Deadlift, KB Snatch
Set 2: Deadlift, KB Press
Set 3: Deadlift, KB Snatch + Press

Deadlift @ 202lbs, KB @ 53lbs

All sets done using 3 step ladder(1-2-3), eg. 1 Deadlift, 1 Snatch. In 3rd set, sequence used - 1 Deadlift followed by 1 Snatch, 1 Press per arm. Rest between sets was 5 minutes.

Done by:-

• Jonathan
  

Easy.. yeah, right!

Monday, 2nd July 2007 @ Fitness Network

3 Rounds for time of:-

• Run 800m
• 6 reps Bar Muscle-Ups

Done by:

• Jonathan (24:38) - Avg. HR 77%, Max HR 85%, Min HR 66%
  

Ladders

Wednesday, 27th June 2007 @ Fitness Network

3 Rounds for time of :-

• Deadlift @ 152 lbs (1-2-3-4-5 reps)
  
• Military Press with KB @ 53lbs (1-2-3-4-5 reps per arm)
  
• Run 400m

Deadlifts and Presses were done as supersets in a ladder format(eg. do 1 deadlift, do 1 press/arm then 2 deadlifts, 2 presses/arm etc.). Total of 45 Deadlifts and 90 Presses.

Done by:

• Jonathan
  

Running was easy...

Sunday, July 17th 2007.

Running was easy..... lucky there was running involved!

3 rounds for time of:

1. 3 reps of bar muscle up
2. 6 reps of deadlifts (176lbs)
3. KB press 9 reps each hand
4. 400m run

Done by:

• Jonathan
• Soon

HARDCORE!

June 10, 2007
Sunday morning @ Fitness Network, Centerpoint
Workout:-
10-9-8-7-6-5-4-3-2-1 reps of:

1. pullup
2. bench press - body weight (65KG)
   
3. single arm KB swing
4. KB snatch
5. KB clean & press

KB= 24KG
(done in tag-team format)

Done by:

• Jonathan
• Soon

Time taken: 1:25

Strength Training

Fitness Network. June 3rd 2007

5 Rounds of:

• 5 Bench press (176, 186, 191, 196, 201 lbs)
• 5 Pullups with 40 lbs dumbbell
  
• 2 minutes recovery between each rounds maintaining HR between 60 - 70% of MHR
  

Jonathan - pullups with 40 lbs dumbbell


Done by

1. Jonathan
2. Soon
   

Last Minute 2

Fitness Network, May 27

5 rounds for time of:

• 5 barbell clean and jerk, 115lbs
  
• 400m run

Done by

1. Jonathan 14:59
2. Soon 17:04
   

"Last Minute"

Click here to view workout

Venue: Fitness Network. Morning, May 13

Done by:

• Jonathan 10:33
• Soon 10:29

Outdoor 001

Venue: Kiara softcore park, evening, May 12

3 rounds for time of:

1. run - 1k
2. pushup - 50 reps
3. situp - 50 reps

Done by:

• Soon 26:34 (avg hr: 155, max hr: 172)
  

Hardcore...

Venue : Fitness Network

"150" or 149 to be exact..
For time of :

• 12 Pull-ups
• 25 Deadlifts @ 95lbs
• 25 Push ups
• 25 Box Jumps @ 24"
• 25 Floor Wipers @ 45lbs
• 25 One Arm DB Clean & Press @ 25lbs
• 12 Pull-ups

Done by :

• Jin Han (Round 1 - 10:12, Round 2 - 12:25, 5 min break between rounds)

Other stuff done today -

5 rounds for time of :

• 5 Clean & Jerk @ 115lbs
• Run 400m

Done by :

• Jonathan (15:59) Average HR: 168bpm/86%, Max HR: 177bpm/91%

Workouts of the Day

Venue : Fitness Network

#001
21-18-15-12-9-6-3 reps of :

• 24kg KB Swing
• Pull ups

Done by :

• Jonathan (12:54)
• Soon (10:54) Tuesday night, May 29
  

#002
5 rounds for time of :

• 15 Overhead Squats
• Run 400m

Done by :

• Jin Han @ 10 lbs for OH Squats (24:51)

"300"

For time of:

• pullup - 25 reps
• deadlift - 50 reps - 135lbs
• pushup - 50 reps
• box jump - 50 reps - 24" box
• floor wiper - 50 reps (L & R = 1 rep) - 114lbs bar
• barbell clean & press (bar touches the floor each rep) - 50 reps - 75lbs
• pullup - 25 reps

Done by:

1. Soon - time: 41.28, avg heart rate: 140 bpm, max heart rate: 168 bpm (box jump lah!) (Sunday 6 May 2007)
   

Jin Han's Birthday Workout

"Jin Han"

3 rounds for time of:

• 5 Pull ups
• 10 Push ups
• 15 KB Sumo Deadlifts @ 24kg
• 20 Box Jumps @ 24"
• 5 Floor Wipe-outs

Done by:

• Jin Han 14:23 (27 April 2007)

Note: Jin Han's birthday falls on 28 April.

SnS Workouts

SnS (Short and Sick) Workouts

#001
3 rounds for time of:

1. Deadlift @ Bodyweight - 10 reps
2. Box Jump @ 24" - 10 reps
3. Pull-ups - 10 reps
4. Dips - 10 reps

Done by :

• Jonathan 10:14 (30 April 2007)

#002
3 rounds for time of:

1. Push Press @ 115lbs - 5 reps
2. Pull ups - 10 reps
3. Push ups - 15 reps
4. Run 400m

Done by :

• Jonathan 11:14 (2 May 2007)

"Helena" 3 rounds for time of run, KB swing, pullups & bench presses

25 April 2007
Fitness Network
"Helena"

3 rounds for time:

1. run - 400m
2. kettlebell swing 24KG - 21 reps
3. pullups - 12 reps
4. bench press - bodyweight (65KG) - 12 reps

Done by

• Jonathan 20:19
• Soon 18:59 (3 May 2007)
  

"Fran" 21/15/9 reps of thrusters & pullups

22 April 2007
Sunday morning
Venue: Fitness Network
"Fran"

21 - 15 - 9 reps of:

1. barbell thrusters
2. pullups

Done by:

• Soon 9:23 (95lbs barbell)
• Jonathan 11:42 (95lbs barbell)
• Jin Han 5:55 (65lbs barbell)
• Navin 7:00 (65lbs barbell)
  

"Cindy" 20 mins of pullups, pushups & squats

18 April 2007
Wednesday evening
Venue: Fitness Network
"Cindy"

20 minutes of:

1. pullups - 5 reps
2. pushups - 10 reps
3. squats - 15 reps - body weight

Done by:

• Jin Han - 12 rounds
• Jonathan - 20 rounds
• Soon - 20 rounds
• Johnson - 15 rounds
  

"Last Minute" 3 rounds of pullups, dips, deadlifts & 400m run

15 April 2007
Wednesday 9:30am
Venue: Fitness Network
"Last Minute"

3 rounds of:

1. pullups - 10 reps
2. dips - 10 reps
3. deadlifts - 10 reps - 60KG
4. 400 meters run on treadmill

Done by:

• Jonathan - 14:31 May 13
• Soon - 14:22 May 13