Saturday, July 31, 2010

WOD 073110

In 20 minutes, complete as many rounds as possible of:
3 Thrusters @ 40kg/25kg
6 Pull Ups
9 Deadlifts @ 40kg/25kg

Beginner: Scale movements as necessary.
Advanced: Thrusters & Deadlifts @ 50kg/35kg.

P7217198 (42K)
Cushion your landing!

Friday, July 30, 2010

WOD 073010

For time of:
50 Push Ups
50 Kettlebell Swings @ 24kg/16kg
50 Ring Dips
50 Kettlebell Swings @ 24kg/16kg

Beginner: 35 reps for each exercise. Scale movements as necessary.
Advanced: KB @ 32kg/24kg

P7207238 (40K)

Thursday, July 29, 2010

WOD 072910

Three rounds of:
Run 350m
35 Double Unders

Beginner: Sub DUs with Squat Jumps.
Advanced: 4 rounds with unbroken DUs.

skipping cartoons, skipping cartoon, skipping picture, skipping pictures, skipping image, skipping images, skipping illustration, skipping illustrations

Wednesday, July 28, 2010

WOD 072810

Squat Ladder

Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat

- Score is total rounds complete & # reps in final round

Thanks to Crossfit LA for this workout.

Anatoly Pisarenko @235kg
Ukrainian Weightlifter
World champion (1981-1983).
European champion (1981-1984).
Set thirteen World records in career.


PushMore Team at the Reebok Zig Launch recently.

Tuesday, July 27, 2010

WOD 072710

21-18-15-12-9-6-3 reps for time of:
Handstand Push Ups
Pull Ups

Beginner: Complete 21-15-9 rep sequence. Scale movements as necessary.
Advanced: HSPU range is nose to floor and pull ups are strict.

For the uber advanced.

Monday, July 26, 2010

WOD 072610

Three rounds for time of:
20 Wall Balls 10kg/5kg
15 Box Jumps @ 24"/18"
10 Burpees

Beginner: Scale Movements as necessary.
Advanced: Complete 5 rounds.

P7197222 (32K)

Saturday, July 24, 2010

WOD 072410


Five rounds of:
12 Deadlift @ 70kg/35kg
9 Hang Power Clean @ 70kg/35kg
6 Push Jerk @ 70kg/35kg

*Use the same weight for all 3 exercises.
*Compare with 013010

Beginner: Scale weight as necessary.
Advanced: Unbroken reps for all 3 exercises.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Watch Jason Khalipa - 6:16 "DT" [wmv] [mov]

What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.

Watch the video on Hang Power Cleans here

Friday, July 23, 2010

WOD 072310

10-9-8-7-6-5-4-3-2-1 reps for time of:
Back Squats @ Bodyweight
Double Unders (x2)

Beginners: Scale Back Squats as necessary, Squat Jumps
Advanced: Back Squats @ 1.2xBW, Unbroken Double Unders

Thursday, July 22, 2010

WOD 072210

350m Walking Lunges

Beginner: 200m
Advanced: Weighted Vest 10kg

*compare with 052710

Crossfit Games 2010

If you have not seen the Games live, click here for the Events Highlights [wmv] [mov] by Crossfit Again Faster. More inspirational videos available here.

2010 CrossFit Games Winners

Men's Competition
1st Place: Graham Holmberg
2nd Place: Rich Froning Jr.
3rd Place: Chris Spealler

Women's Competition
1st Place: Kristan Clever
2nd Place: Annie Thorisdottir
3rd Place: Valerie MacKenzie Voboril

Affiliate Competition: 1st Place: CrossFit Fort Vancouver ,
Masters Mens: 1st Place: Brian Curley
Masters Womens: 1st Place: Laurie Carver

Wednesday, July 21, 2010

WOD 072110


21-15-9 for time of:
Deadlift 100kg/60kg
Handstand Push Ups (HSPU)

Beginner: Scale Deadlift accordingly, Presses.
Advanced: DL @ 125kg/75kg, HSPU (HTF)

Tuesday, July 20, 2010

WOD 072010

100 Ring Dips for time.

*Upon each dismount, do 10 Squats. Record total squats at end.

Beginner: Complete 50 reps. Scale Ring Dips as necessary
Advanced: Rings set at Muscle Up height.

Compare with 040810

P6046542 (32K)

Monday, July 19, 2010

WOD 071910

Double KB Presses 5-5-5-5-5


In 15 Minutes, do as many rounds as possible of:
7 Wall Balls @ 10kg/5kg
7 Burpees
7 Pull Ups

Beginner: Do 10 minutes
Advanced: Pull Ups CTB

P7137129 (48K)
Strict or kip, it's your game.

Saturday, July 17, 2010

WOD 071710


5 Rounds for time of:
Run 350m
15 Overhead Squats @ 45kg/30kg

Beginner: 3 Rounds, Scale weight as necessary
Advanced: 21 OHS

P5186402 (43K)

Friday, July 16, 2010

WOD 071610


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



In 20 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats (ALT)
15 Pull Ups

Beginner: 10 Mins
Advanced: Weighted 10kg Vest.

P7137130 (46K)
Can't do a pull up? Do a ring row!

Thursday, July 15, 2010

WOD 071510

Every minute, on the minute, for 15 minutes, complete:
3 Back Squats @ Bodyweight
3 Handstand Push Ups (HSPU)

Penalty for any uncompleted rounds is 5 Pull Ups, to be completed post-workout.

Beginner: Squat @ 50% BW
Advanced: Complete 20minutes.

P5216456 (49K)

Wednesday, July 14, 2010

WOD 071410

3 Rounds for time of:
Run 350m
5 Deadlift @ 80kg/50kg
12 Burpees

Beginners: Scale Deadlifts as necessary
Advanced: Deadlift @ 100kg/60kg

P6296876 (37K)
Get well soon Ken!

Tuesday, July 13, 2010

WOD 071310

"Death by Pull Ups & Ring Dips"

With a continuously running clock, do one pull up and one ring dip the first minute, two pull ups and two ring dips the second minute, three pull ups and three ring dip the third minute ... continuing for as many minutes as you are able to. Make sure you complete each exercise first before moving into the next minute. (No mixing of exercises)

Beginner: Scale exercises as necessary
Advanced: Weighted 10kg Vest

P7097083 (33K)
Smiling when you workout reduces the "stress"

Monday, July 12, 2010

WOD 071210

40-30-20 of:
Goblet Squats @24kg/16kg
Double Unders
Push Ups

*If unable to Double Under, sub is 1 DU=1 Squat Jump.

Beginner: Scale Goblet Squats as necessary, Sub for 1 Double Under is 2 Rope Skips
Advanced: Goblet Squats @ 28kg/20kg, Unbroken Double Unders

annie 003 (39K)
The Girls' Double Under Club is recruiting!

Saturday, July 10, 2010

WOD 071010

Five rounds for time of:

Run 350m
15 KB Swings @ 24kg/16kg
15 Pull Ups

Beginner: Complete 3 rounds
Advanced: Double Up - Each round is Run 700m, 30 KB Swings, 30 Pull Ups

Catch PushMore and JW on Astro Ria!

Hey all, make sure you tune in to Astro Ria(Astro Channel 104) this Sunday,11th July, at 10.00pm. PushMore will be featured in an episode of Diariku Shahir. Watch JW take Akademi Fantasia winner, Shahir, through a session featuring all the things we love at PushMore(rings, kettlebells, pain etc.).

And don't laugh too hard when you hear JW speak in somewhat passable Bahasa Malaysia!

Friday, July 9, 2010

WOD 070910

Deadlift 5-5-5


21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups

*compare with 042710

Beginner: Scale movements as necessary.
Advance: Wear a 10kg Weighted Vest

P6076491 (41K)
Full range!

Thursday, July 8, 2010

WOD 070810

Press 5-5-5 


"Death By 10 Meters"

With a continuously running clock, run one lap(10m) the first minute, two laps the second minute, three laps the third minute ... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap!

You need to finish each lap as fast as possible!

Compare with 030510

P6126650 (40K)
Run in whatever style you wish!

Wednesday, July 7, 2010

WOD 070710

For time of:
Run 1.6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1.6km

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run
1.6km Run = 2 Rounds of Block (A+B) & 1 Round Block A.

*Last start-off time : 9:00pm with a 45min Max time limit.
*Compare with 110909

Beginner: 1/2 Murph - Run 800m, 50 Pull Ups, 100 Push Ups, 150 Squats, Run 800m
Advance: Wear a 10kg Weighted Vest

Super Advanced Version of Murph.

Tuesday, July 6, 2010

WOD 070610

Back Squat 5-5-5


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

*If unable to Double Under, sub is 1 DU=1 Squat Jump.

Beginner: Sub for 1 Double Under is 2 Rope Skips.
Advance: Unbroken Double Unders


Wanna bounce higher? ZIG it!
The Energy Drink For Your Feet!

Monday, July 5, 2010

WOD 070510

In 15 minutes, complete as many rounds as possible of:
5 Kettlebell Push Jerks
@ 24kg/16kg
7 Box Jumps @ 24"/18"

Beginner: Scale Push Jerks as necessary, Box Jumps @ 12"
Advance: Box Jumps @ 30"/24"

P6026486 (42K)
Flying Jon C.

Saturday, July 3, 2010

WOD 070310

21-15-9 reps for time of:
Thruster @ 40kg/25kg
Sumo Deadlift High Pull @ 20kg/16kg

Beginner: Scale Thrusters & SDHP as necessary
Advanced: Thrusters @ 45kg/30kg, SDHP @ 24kg/20kg

P5116256 (39K)
Form's looking good, Joel!

Friday, July 2, 2010

WOD 070210

Seven rounds for time of:
10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds, scaling movements as necessary.
Advance: Complete 10 rounds.

WOD Demo with Chris Spealler(courtesy of - video [wmv] [mov]

Go Ye Kar!

Thursday, July 1, 2010

WOD 070110

30 Muscle Ups for time.

If you cannot do Muscle Ups, complete 90 Pull Ups and 90 ring Dips.
Compare to 051010.

Beginner: Complete 45 Pull Ups and 45 Ring Dips using assistance as necessary.
Advance: Complete 50 Muscle Ups.

This video has been posted before, but.. we just can't get enough of Muscle Ups with MANGO!