Recent workout photos

Welcome to CrossFit Malaysia!


PushMore is the pioneer CrossFit affiliate in Malaysia and South East Asia. We use a mix of gymnastics, weightlifting and metabolic conditioning to forge elite fitness. We are passionate about what we do and how we do it.

PushMore - Fitter, Faster, Stronger.

 

The Workout Experience
 

In 2012, I was told that I would be on a dialysis machine in two years and soon, on a kidney donors list. Today I am a 40-year-old Dad with two amazing boys and a beautiful wife. I will live to see them grow up.
Rupert Tan turns his life around
PushMore Newsletter, March 2014

PushMore Chat



 

PushMore on the web:

 


CrossFit Journal: The Performance-Based Lifestyle Resource


Mobility WOD

 

Contact Us


PushMore Fitness Centre
B-GF-23-23A, Block B,
Merchant Square,
No. 1, Jln Tropicana Selatan 1, PJU 3,
47410 Petaling Jaya,
Selangor, Malaysia.

Tel: +603-7887 0120
E-mail: info@pushmore.com.my

workout of the day

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Press 2-2-2-2-2

Then:-

“Cindy”

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

Beginner: Scale movements and load as necessary.

**********jasonrack

 

Posted by PushMore, April 16, 2014 @ 7:30 am
0

Deadlift 3-3-3-3-3

Then:

“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
*10 minute time cap.

Beginner: Scale movements as necessary.

**********
WOD Tours @ PushMore

It’s happening this weekend! PushMore will be hosting Chad Vaughn, 2-time Olympian Weightlifter, and Dave Durante, Olympic Team Member and Gymnastics Coach for three days of learning and training!

There are still a few spots available, details here:-

http://www.wodtours.com/EASTW

Please note that the box will be open on Friday(18/4/2014) from 5.00pm-10.00pm and closed on Saturday(19/4/2014) in conjunction with this seminar.

wodtours

 

Posted by PushMore, April 15, 2014 @ 7:30 am
0

In 10 minutes, work up to a max height Box Jump.

Then:

“Fran”
21-15-9 reps for time of:
Thrusters @ 45kg/30kg
Pull Ups
*10 minute time cap.

Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups.

**********
Coach JW hanging out with athletes from X45/CrossFit Kinabalu for some Olympic weightlifting work over the weekend. If you are ever in Kota Kinabalu, Sabah, do visit them for your WOD fix!

x45wl

 

Posted by PushMore, April 14, 2014 @ 7:30 am
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“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Do not set the bar down between reps/sets.

**Compare to 121113.

Complete 5 rounds.
Rest as needed between sets.
Record loads for each round.

**********benzenoh

 

Posted by PushMore, April 12, 2014 @ 7:30 am
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In 15 minutes, work up to a heavy Snatch.

Then:-

Three rounds for time of:
12 Dumbbell Snatches @ 35lbs/25lbs, Left & Right
15 Box Jumps @ 23″/18″
*12 minute time cap.

**********
Check out the April edition of the newsletter here:-

PushMore Newsletter April 2014

**********

 

Posted by PushMore, April 11, 2014 @ 7:30 am
0

Turkish Get Up, 5 minutes for reps.

Then:-

Three rounds for time of:
Run 400m
30 Kettlebell Swings @ 24kg/16kg
15 Handstand Push Ups

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, deficit HSPU with Db/plates.

**********juleshs

 

Posted by PushMore, April 10, 2014 @ 7:30 am

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