WOD 063008 Monday

100 pullups for time

WOD 062708

Three rounds for time of:
Run 800m
21 KB Swings @ 24kg
21 Medicine Ball Sit Ups @ 10lbs

WOD 062708

CrossFit "Chelsea"

Each minute on the minute for thirty minutes, do the following:
5 Pull ups
10 Push ups
15 Squats

WOD 062608

Double KB press 1-1-1-1-1
Double KB push press 3-3-3-3-3
Double KB jerk 3-3-3-3-3

Strength training. Record weight for each set.

WOD 062508"Annie"

CrossFit "Annie"

50-40-30-20-10 of:
Double Unders
Sit Ups

WOD 062408

"Three Types of Pull-Ups"

Ten rounds for time of:
3 Weighted Pull Ups @ 45lbs
5 Strict Pull Ups
7 Kipping Pull Ups

WOD 062308 Monday "Kelly"

"Kelly"
5 Rounds for time of:

10 shuttle runs
30 box jumps
30 wall ball

Compare your results with 10th of March 2008

(Note: Our new website is launched, however WODs in month Feb, Mar and Apr is not up yet. Give us a few days. Thanks for your patience. To visit the old website click HERE)

Yesterday's run was awesome! Weather was great and humidity was fine enough to go all out! :p Its was also very intense. Those of you who didn't make it missed the fun but not to worry, it will be repeated again...

WOD 062108 Saturday

3 Rounds for time of:

Tyre flips (30 flips for individual)
400m run

Note: WOD can be done individually or in a team of 2. Record Time and total Flips for both.
In the team workout, the athlete flipping will continue until the partner finishes the 400m run and then swap for 3 rounds.

WOD 062008

Five rounds for time of:
3 Muscle Ups
6 Handstand Push Ups
9 Knees-to-elbows
12 Box Jumps @ 24"

Click HERE for results and pics

WOD 061908

Six rounds for time of:
25 Single Arm KB Swings L
10 Slingshots
25 Single Arm KB Swings R

KB can only be placed on the ground in between rounds. However, KB can be held in a dead hang during the round.

Click HERE for results.

WOD 061808 CrossFit "Fran"

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

Sub with DBs or KBs as needed.

Click HERE for results.

WOD 061708 Run run

Four rounds for time of:
10 Shuttle runs
(Rest 2 minutes between rounds)

Click HERE for results and pics

WOD 061608 Monday

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

- Arnold Schwarzenegger

Click for HERE for results.

WOD 061408

30 Renegade Man-Makers for time.

Q: What is a Renegade Man-Maker?
A: A combination of a burpee and a thruster.



Click HERE for results.

WOD 061208 KB Day!

Two rounds of:
1 minute KB Swing L/R
Rest 30 seconds
1 minute KB Snatch L/R
Rest 30 seconds
1 minute KB Jerk L/R
Rest 30 seconds

Timer will run continuously. KB cannot be placed on the ground until rest period. However, KB can be held at a dead hang, racked overhead or rack position depending on the exercise. Record reps for each set. Use a honest KB weight.

“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.”

- Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.

Click HERE for results.

WOD 061208

Ten rounds for time of:
50 Rope skips
10 Box Jumps @ 24"
10 Knees to Elbows

Click HERE for results

WOD 061108

21-18-15-12-9-6-3 of:
Ring Push Ups
Pull Ups

Today's Kettlebell Class
Duration: Around 1 hour
Time: 8pm sharp (if you come late and decide to join the class, please do the pushmore warmup first)
You should already be familiar with the basic swings, cleans, snatch, press, squats and juggling if you decide to join this class.
Max capacity of class 10 - 12

WOD 061008

Five rounds for time of:
15 KB Swings @ 32kg
15 Handstand Push Ups

WOD060908 Monday

"Andrew" - Hero workout
In 20 minutes, do as many rounds as possible of:
5 pull-ups
10 burpees
15 sit-ups

Kettlebell Workout @ TTDI Park

See you all for the KB workout at TTDI Lembah Kiara Park on Sunday 8th June 9am.

PushMore members, we'll meet you guys at the gym at 8am Sunday morning, then head to the park.

WOD 060608 Friday

Happy Friday - Time to ditch your car at home and buy a mountain bike ! www.buysellbicycle.com

Workout:
Max reps for 5 sets of:
Handstand pushups
Pullups

WOD 060508

3-3-3-3-3 of:
Weighted Ring Pull Ups
Weighted Ring Dips

Record weight of each set. There is no time component to this workout.

WOD 060408

400m Walking Lunges for time.

WOD 060308

3 rounds for time of:
10 Shuttle Runs
25 Handstand Push-Ups
25 KB Swings @ 24kg

WOD 060208 Monday

30 muscle ups for time
or
3 pull-ups & 3 ring dips for every muscle up

Last Results