WOD 022710

Deadlift 3-3-3

then,

3 Rounds for time of:
Run 800m
21 KB Swings @ 24kg/16kg
12 Pull Ups

"Lightweight! Lightweight!"

WOD 022610

"Death by Thrusters"

With a continuously running clock do 1 Thruster the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, continuing as long as you are able to. Use as many sets each minute as needed.

Men @ 40kgs
Women @ 30kgs

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Public Holiday


Please note that our opening hours today are from 9am till 2pm in view of the Public Holiday(Prophet Mohammad's birthday).

Athletic Skills Testing

The skills test is a good way assess your current fitness and athletic skill level. The tests will reveal what areas of your fitness/skill you will need to improve on(meaning, revealing all the stuff you suck at). Based on the results of the test, we can assist you in refining your training to get you fitter, faster and stronger. 

Today, the athletic skills test will be run in the following sequence:

1. Select your testing "block" as listed in this link: Athletic Skill Standards and inform the trainer on duty eg "Level 3, Block 1". 
2. You will perform all exercises in that Level & Block in the following order:
   >Hips
   >Push
   >Pull
   >Core
   >Work*
   >Speed
3. All attempts (maximum 3 attempts per lifting/pressing component) must be validated by a trainer.
4. Tests will begin at 5:00pm, 6:00pm, 7:00pm, 8:00pm. Completion time limit : 1hour. Failure to complete within 1 hour, results as a "FAIL".

*If you choose a workout (Christine, Helen, Fran, Chelsea or Mary) as your "Work" component, then you will do your "Speed" component before your "Work". 

Please see example below:

Do come 20mins earlier for a short briefing and a warm up! We will start sharp at the above timings in a group.

Should you have any questions, do give us a shout!

WOD 022410

"Barbara"

5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


*Compare with 060109.

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WOD 022310

"Cindy"

In 20 minutes, complete as many rounds as possible of:-

5 Pull Ups

10 Push Ups

15 Squats

or

"Mary"

In 20 minutes, complete as many rounds as possible of:-

5 Handstand Push Ups

10 single Leg Squats, alternating

15Pull Ups

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Happy Birthday Lee Chin!

Wishing you a great year ahead!

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Skill Testing Session

Next session is this Thursday, 25th February 2010.

ARE YOU READY?

WOD 022210

"Angie"

For time of: :

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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Happy Birthday Mike!

 Have a great celebration!

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Public Holiday!

Prophet Mohammad's Birthday (Friday, 26th February 2010)

Please note that we will be open this Friday, from 9am till 2pm. We operate as usual on Saturday.

Thank you!

WOD 022010

Power Clean 3-3-3

then:-

Three rounds for time of:

10 Push Press @ 40kg/30kg

20 Push Ups

30 Pull Ups

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20th Feb 2010 - Kettlebell Class

Please note that the Kettlebell Class at 9:30am has been cancelled! Our kettlebells are being refurbished and renewed. Class will be on as usual next week.

WOD will be on as usual.

See you tomorrow!

WOD 021910

In 5 Mins, do as many rounds as possible of:

Turkish Get Ups (TGU)

Then,

Five Rounds for time of:
10 Deadlifts @ 70kg/50kg
10 Burpees

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Only The Strong...



Does Size Mean Strength?

Post opinions to Comments.

WOD 021810

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats

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Happy Chinese New Year !

One of the main virtues that Pushmore strongly believes in is of family. We understand and acknowledge that the unity of a family is very important and places it above everything else. That is why in Pushmore, we try to cultivate the atmosphere of home and we welcome everybody just like one big family with open arms.

As all of you take this time off to be with your family, do not forget the value of forging a great relationship with the family. The awesome thing is that whatever has happened in the past has happened. We are able to push it aside and forgive one another on this very special occasion of our lives. After all, we are blood related and there is no greater bond than that.

So while we spend some good quality with the family, make it every reason to foster a better relationship with them. It will only bring more benefits in the long run.

Therefore on behalf of the entire Pushmore Team or rather family, we wish you a great ROARING year. We hope to see all of you back in the gym with prosperous bellies come next week. Most important is that you enjoy yourself thoroughly during this break.

Also to the itchy hands that favors alcohol, please drink smartly and drive wisely. For those who are away from town, be safe on the journey back. Do not drink and drive. It is not worth it.

Happy Chinese New Year my fellow Family Members !

Eye of the tiger,

John-hans & John-Son

*For those who don't mind being public with their family, please send one family reunion picture to my email - johnhansoei@gmail.com ; We would like to compile it as we get to know you better, why not the family. You can add a description or whatsoever to explain the picture.

WOD 021310

Three Rounds for time of:

15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders

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Jinn doing kung-fu on the bar. 

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Happy Chinese New Year!

In conjunction with the upcoming Chinese New Year festivities, we will be closed from the 15th to 17th of February. We reopen on Thursday, 18th February from 9.00am-2.00pm. Have a roaring year of the Tiger!

WOD 021210

Turkish Get Up (TGU) 
5-5-5 (L&R)

Then,

For time of:
150 KB Clean & Jerks @ 24kg/16kg

*150 = Total reps for BOTH arms.
You can interchange arms if needed.
No penalties if you place KB on ground.

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The good ol' days!

~ I still need more healthy rest in order to work at my best.

My health is the main capital I have and I want to administer it intelligently.

 ~Ernest Hemingway

WOD 021110

Happy Birthday PushMore!

Yes, that's right, PushMore is two years old today! And the best way to celebrate is with a hardcore WOD:-

Workout A

In 12 minutes, complete as many rounds as possible of:

3 Handstand Push Ups

6 Wall Balls @ 10kg/5kg

5 Burpees

Rest 6 minutes, then:-

Workout B

In 12 minutes, complete as many rounds as possible of:

3 Muscle Ups

6 Deadlifts @ 100kg

5 Box Jumps @ 24"

*Please note, that Workout B is optional.

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Thank you!

It's hard to believe that we've been pushing more for 2 years already! I would like to thank every one of you for making PushMore what it is today.

To my PushMore trainer team, thanks for all your efforts in making the gym a great place to train. The passion that all of you have for fitness is amazing. I am really privileged to be able to work with you.

To all you PushMore regulars, friends and family, it's thanks to your continued support that we keep getting better at what we do. Where else can we find people who energetically throw themselves at our WODs? You guys and gals rock!

On to another great year! Push more!

JW

PushMore, circa 2 years ago. Notice how bare it was then. Now it's filled with energetic, boisterous and sweaty athletes(yes, I'm talking about all of you!).

WOD 021010

For time of:

10 Front Squats @ 40kg/30kg

50 Double Unders

8 Front Squats @ 40kg/30kg

40 Double Unders

6 Front Squats @ 40kg/30kg

30 Double Unders

4 Front Squats @ 40kg/30kg

20 Double Unders

2 Front Squats @ 40kg/30kg

10 Double Unders

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Happy Chinese New Year!

In conjunction with the upcoming Chinese New Year festivities, we will be closed from the 15th to 17th of February. We reopen on Thursday, 18th February from 9.00am-2.00pm. Have a roaring year of the Tiger!

WOD 020910

Weighted Pull Ups 3-3-3

*If you are unable to do pull ups yet, do negative pull-ups. Jump yourself into the top position of the pull up and resist the lowering phase until your arms are locked out. 1 Weighted Pull Up=2 Negative Pull Ups.

then:-

21-18-15-12-9-6-3 reps for time of:

Kettlebell Swings @ 24kg/16kg

Handstand Push Ups

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WOD 020810

Back Squat 5-5-5

then:-

In 12 minutes, complete as many rounds as possible of:

7 Pull Ups

7 Burpees

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WOD 020610

Three rounds for time of:

10 Clean & Jerk @ 60kg/40kg

Run 400m

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Can you see it?

WOD 020510

Press 5-5-5

then:-

15-12-9 reps for time of:-

Muscle Ups

Kettlebell Snatch @ 24kg/16kg, L&R

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Stretch!

WOD 020410

Do 5 Minutes of Turkish Get Ups(alternating).

Then:-

Three rounds for time of:

15 Front Squats @ 40kg/30kg

30 Push Ups

45 Double Unders

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WOD 020310

Deadlift 3-3-3-3-3

*Rest a maximum of 3 minutes between sets.

then:-

10 Minutes of Burpees for max reps.

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Big Ben.

WOD 020210

Five rounds for time of:

7 Push Jerks @ 40kg/30kg

25 Kettlebell Swings @ 32kg/24kg

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WOD 020110

10 minutes Handstand Push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Calculate total reps completed.

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