Outdoor Workout!

Calling all PushMore members and friends! We'll be gathering for an outdoor workout in Lembah Kiara Park. Details as follows:

Date: 2nd October 2008(this Thursday)

Time 7.30am SHARP!

Meeting Point: Playground @ Lembah Kiara Park

To bring: Towel, water and a sense of fun

If you're planning on joining this workout, please put your name into the comments. See you there!

WOD 093008 Tuesday

5 rounds for time of:

20 Ring Dips

15 KB/DB Push Press @ 20kg/45lbs

10 KB Swings @ 32kg

**********

Do you know why we swing the KB overhead? Check out this article from the CrossFit Journal:-

http://library.crossfit.com/free/pdf/25_04_kettlebell_swing.pdf

WOD 092908 Monday

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

Compare last results: WOD072508

WOD 092808 Monday

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

OR

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats (Alternating)
15 Pull Ups

Pick your choice of girls and go.

Compare to WOD072508.

WOD 092708 Saturday

3 rounds for time of:

20m Forward Jump Squats

30 Clapping Push Ups

20m Forward Jump Squats

30 Double Unders

WOD 092608 "Nicole"

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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NOTE: The gym will be closed from 1st to 5th October in conjunction with the Hari Raya holidays and maintenace work. Thanks!

WOD 092508 Thursday "KB Day"

For time of:

50 Single Arm Swings R

50 Single Arm Swings L

50 Push Press R

50 Push Press L

50 Single Arm Swings R

50 Single Arm Swings L

50 Single Arm Jerk R 

50 Single Arm Jerk L

*Weight Selection: Use a weight which is challenging while being able to maintain good technique. For the men this could be a 12, 16 or 20kg KB. For the women, 8 0r 12kg KB.

WOD 092408 Wednesday

400m Walking Lunges for time

Distance in PushMore = 10 laps

Compare previous result: WOD060408

WOD 092308 Tuesday

For time of:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Compare to WOD 071108.

WOD 092208 Monday

"Three Types of Pull-Ups"

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

Compare to previous WOD062408

WOD 092008 Saturday

Do 21-15-9 for time of:

Sumo Deadlift @ 32kg
Box Jumps @ 24" box
Ring Dips

WOD 190908 Friday

Four rounds for time of:
Run 400m/40m Shuttle Run, 10 laps
50 Squats

WOD 091808 Thursday

"Nate"
Do as many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings @ 32kg

WOD 091608 Tuesday

Max rounds in 3 minutes of:

3 KB Double Clean @ 24kg

6 Push Ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

NOTE: Gym will be closed tomorrow (09/17/08) in conjunction with the Nuzul Quran public holiday.

WOD 090508 Monday

"Fran"
21-15-9 of:
THRUSTERS @ 95lbs
PULLUPS

Last Fran was WOD 061808

WOD 091308 Saturday

Game of Dice - Do you feel lucky?

1. Pull Ups

2. Handstand Push Ups

3. Ring Dips

4. Knees to Elbows

5. Burpees

6. Sumo Deadlift Highpull @ 20kg

To determine your exercises and reps, do the following:

Step 1:

Roll the dice to get three unique numbers. These numbers will determine your exercises. Example - if your first roll is 1, you will do pull ups as your first exercise.

Step 2: 

To determine the reps for each exercise, roll the dice ten times. The sum of these ten rolls will be the reps for each corresponding exercise.

Step 3:

Of the remaining three exercises, choose one and you will do 30 reps of that exercise. 

So a sample workout would look like this:

For time of:

51 Ring Dips

42 Burpees

36 Pull Ups

30 Handtsand Push Ups

Have fun!

WOD 091208 Friday

In 20 minutes, do as many rounds as possible of:
10 Goblet Squats @ 20kg/45lbs
10 Pull Ups

WOD 091108 Thursday

3 Rounds of:
25 Vertical Jumps
25 KB Swings (M: 24kg, F: 16kg)
25 Knees to Elbows

WOD 091008 Wednesday

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

WOD 090908 Tuesday

10-9-8-7-6-5-4-3-2-1 of:

KB Suitcase Deadlift 32kg

KB Single Arm Clean & Press 24kg

KB Single Arm Swing

**********

Check out this post on why we should always maintain high standards in CrossFit. 

Link: http://www.trianglecrossfit.com/triangle_crossfit/2008/08/rest-1.html

Post courtesy of Triangle CrossFit.

WOD 090808 Monday

10 rounds for time of:
12 Burpees
12 Pull Ups

WOD 050908 Saturday

Four rounds for time of:

50 SHDP @ 20kg

20 Wall Ball Shots

20 Ring Push Ups

Workout courtesy of Triangle CrossFit.

WOD 090508 Friday

Five rounds for time of:

10 Single Leg Squats (Alt. Legs)

10 Weighted Ring Dips @ 16kg

20 Unanchored Sit Ups

WOD 040908 Thursday

Five founds for max reps of:
Handstand Push Ups
Pull Ups

*There is no time component to this workout.

Compare to 060608.

WOD 090308 Wednesday

For time of:
100 Rope skips
45 Burpees
15 KB Swings @ 24kg
100 Rope Skips
30 Burpees
30 KB swings @ 24kg
100 Rope Skips
15 BUrpees
45 KB Swings @ 24kg

WOD 090208

Do 15-12-9 reps of:
Muscle Ups
KB Thrusters @ 24kg

*Sub for Muscle Ups: Do 3 Pull Ups & 3 Dips for every MU.

WOD 090109 Monday

Do 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 reps for time of:
Push Ups
Pull Ups
Jumping Squats

Jumping Squats: Go into a full squat, then explode up from the bottom position. Your feet should be off the ground when you reach full extension of your legs. Jump height does not matter as long you have some air time at the top.

NOTE: Gym is closed today! Try this WOD in a park, some fresh air is always good.