WOD 033108

Pull-ups 1-1-1-1-1-1-1 reps

WOD 032908

4 rounds for time of:
400m run
Rest 2 mins between rounds

WOD 032808

"Tabata Something Else"
32 consecutive rounds of 20secs of work, 10secs rest in between.
Do 8 rounds of each exercise in the following order:

pull-ups
push-ups
sit-ups
squats

The workout is scored based on total reps.

Click HERE to download the video of Rob Miller doing this WOD

WOD 032708

"Fran"

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

Use DB/KB for thrusters.

WOD 032608

3 rounds for time of:
20 Box Jumps @ 24"
20 Knees to Elbows
20 Shuttle Runs (indoor) or 2 blocks run (outdoor ) [600m]

WOD 032508 "Nate"

"Nate"
Complete as many rounds as you can in 20 mins of:
2 muscle ups
4 handstand push-ups
8 KB swings @ 32kg

Results

WOD 032408

Repeat from wod030508

3 rounds for time of:
15 sumo deadlift to a high-pull @ 24kg
15 ring dips
15 DB/KB thrusters @ 35lbs/16kg
5 shuttle runs

Results

WOD 032208

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

WOD 032108 "5 x 5"

5 rounds for time of:
5 Single Arm Swing L/R
5 Cleans L/R
5 Push Press L/R
5 Snatch L/R
5 Front Squat L/R

All exercises done using a single KB/DB @ 24kg. For Front Squats, do 5, then switch weight to other arm and continue.

WOD 031908

3 rounds for time of:
5 Weighted Pull-Up @ 16kg
5 Weighted Rings Dips @ 16kg
5 Double KB/DB Push Press @ 24kg
10 Knees to Elbows
10 Sit-Ups
10 Turkish Get-Up (Alternating Arms) @ 24kg

Birthday WOD 031808

Happy Birthday Jon!

For time of:
3 shuttle runs
18 sandbag cleans @ 100lbs
82 burpees

WOD 031708

Complete as many rounds in 20 minutes as you can of:
"Cindy"
5 pull-ups
10 push-ups
15 squats

or

"Mary"
5 handstand push-ups
10 one legged squats, alternating
15 pull-ups

Click here for results

WOD031408

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. The stations are:

Tyre flip
Handstand push-ups or Pike push-ups
Box jumps @ 12" or 24"
Dumbbell thrusters @ 10 or 15 or 20 lbs / arm

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Do 3 rounds

WOD 031308

3 rounds for time of:
10 Shuttle Run 40m
2 Turkish Get-Ups L/R @ 24kg
50 Sit-Ups

WOD 031208

3 minutes of KB one arm swings (L&R)
3 minutes of KB one arm clean & presses (L&R)
2 minutes of KB one arm swings (L&R)
2 minutes of KB one arm clean & presses (L&R)
1 minute of KB one arm swings (L&R)
1 minute of KB one arm clean & presses (L&R)

Record total reps for each timed set

CLICK for pictures and results

WOD 031108

5 rounds for max reps of:
Ring Dips
Pull-Ups

There is NO time component to this WOD.

CLICK for pictures and results

WOD 031008 "Kelly"

Crossfit "Kelly"
5 rounds for time of:
10 Shuttle Runs
30 Box Jumps @ 24"
30 Wall Ball @ 20lbs

CLICK for pictures and results

WOD 030808

For time:
10-9-8-7-6-5-4-3-2-1 of:
Sumo Deadlift @ 64kg
Ring Dips
L-Sit Pull-Ups

CLICK for pictures and results

WOD 030608

For time of:
100 rope skips
20 box jumps @ 24"
20 handstand push-ups
75 rope skips
15 box jumps
15 handstand push-ups
50 rope skips
10 box jumps
10 handstand push-ups

CLICK for pictures and results

WOD 030608

21 Kb Snatch L/R
12 Weighted Pull-Ups
15 Kb Snatch L/R
9 Weighted Pull-Ups
9 Kb Snatch L/R
6 Weighted Pull-Ups

KB and Weighted Pull Ups @ 20kg.

CLICK for pictures and results

WOD 030508

3 rounds for time of:

15 KB Sumo Deadlift High Pull @ 24kg
15 Ring Dips
15 KB/DB Thrusters @ 35lbs
5 Shuttle Run 40m

Post time to comments.

WOD 030408

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

Use as many sets as needed to complete the pull-ups.

Post results to comments.

WOD 030308

21-15-9 of:
Single KB Clean & Press L/R @ 20kg
Knees-to-Elbows

Post time to comments.

WOD 022908 "J.T."

21, 15, 9 of:
(see it on the white board)

WOD 022808 The Mandarin Surprise

21 Wall Ball @ 20lbs
5 KB Turkish Getup @ 20 kg L & R
21 Pull-ups

Done by
Soon 14:29
King 23:14

Pictures

All the way from KK
Fran. 21, 15, 9 of:
Thrusters @ 95lbs
Pull-ups

Done by Nigel 11:40

WOD 022708

5 Rounds for time of:

40m Farmer's Walk @ 24kg/arm
15 Ring Push-Ups
15 Sit-Ups
15 Sumo Deadlifts @ 24kg/arm

Post time to comments.
Click HERE for pics & results

Fitter, Faster, Stronger!

WOD 022608 KB cleans, press, jerks

3 rounds for time of:

10 KB double cleans @ 24kg
10 KB double push press @ 24kg
10 KB double jerks @ 24kg

Jonathan 11:22
Soon 11:26

WOD 022508 PushMore "Helen"

3 rounds for time of:
10 Shuttle Runs (approx. 400m)
21 KB Swings @ 24kg
12 Pull-Ups

PushMore Is Go!

We are in operation from the 11th of February 2008.

Opening hours as follows:-
Monday - Friday : 7.30am to 9.30pm
Saturdays : 7.30am to 12.30pm
Closed on Sundays and Public Holidays.

Group class schedule will be posted up shortly.

See you in the gym!

pushmore.com.my

pushmore.com.my

Please bookmark our main URL onto your Explorer & Mozilla. This is gonna be our main website where you can find updates about anything & everything about PUSHMORE.

Cheers