PushMore

Three rounds for time of:
Run 350m
10 Single KB Overhead Squats @ 24kg/16kg (L & R)
15 Push Ups (with hand release at the bottom)

Beginner: Scale movements as needed.
Advanced: Wear Weighted Vest @ 10kg/5kg

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Burpee Challenge: Day 57

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2006 Videos – Overhead Squat from art of strength on Vimeo.

Back Squat 3-3-3-3-3

then:-

In 12 minutes, complete as many rounds as possible of:
10 Box Jumps @ 24″/18″
10 Kettlebell Swings @ 24kg/16kg

Beginner: Scale movements as necessary.
Advanced: Box @ 30″/24″, KB @ 32kg/20kg

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Burpee Challenge: Day 56

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Ten rounds for time of:
10 Pull Ups
10 Handstand Push Ups

Beginner: Complete 5 rounds, scale movements as necessary.
Advanced: Pull Ups are chest-to-bar, HSPUs are nose-to-floor.

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Burpee Challenge: Day 55

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Deadlift 3-3-3-3-3

then:-

50 Burpees for time.

Beginner: Scale movements as necessary.
Advanced: Wear weighted vest @ 10kg/5kg

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Burpee Challenge: Day 54

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Open Day is happening at PushMore today! Classes will be at 9.30am, 10.30am and 11.30am. There are still spots available for the 9.30am and 10.30am classes. Please call to confirm your attendance.

WOD 092510

In 15  minutes, complete as many rounds as possible of:
10 Dumbbell Hang Power Snatch @ 35lbs/25lbs, Left & Right
10 Push Ups

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Burpee Challenge: Day 52

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25-20-15-10-5 reps for time of:
Push Press @ 30kg/20kg
Double Unders x2

Beginner: Scale movements as needed. Double Under reps reduce by 50%.
Advanced: Push Press @ 40kg/25kg.

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Burpee Challenge: Day 51

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PushMore Open Day

Open Day happens tomorrow! If you plan to come in for a workout tomorrow, please register yourself for a class with any of our trainers. Classes will be at 9.30am, 10.30am and 11.30am. See you then.

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For time of:
Run 350m
21 Kettlebell Snatches @ 24kg/16kg L&R
Run 350m
15 Kettlebell Snatches @ 24kg/16kg L&R
Run 350m
9 Kettlebell Snatches @ 24kg/16kg L&R

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Burpee Challenge: Day 50

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Active Recovery Class

Our final class in the Active Recovery series happens this evening at 7.30pm. See you then!

In 12 minutes, complete as many rounds as possible of:
8 Hang Power Cleans 50kg/30kg
8 Wall Balls 10kg/5kg
8 Knees To Elbows

Beginner: Scale movements as necessary.
Advanced: Aim for 8 rounds and above.

*Workout courtesy of CrossFit Endurance.

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Burpee Challenge: Day 49

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100 Single Leg Squats(alternating)

Beginner: Complete 50 reps, scaling movement as necessary.
Advanced: Do weighted single leg squats @ 16kg/8kg.

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Burpee Challenge: Day 48

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Active Recovery Class

Our final class in the Active Recovery series happens this Thursday at 7.30pm. If you wish to attend or get any of the tools we use in the class, please inform Lyn or JW by Wednesday.

Five rounds for time of:
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
21 Box Jumps @ 24″/18″
12 Handstand Push Ups

Beginner: Complete 3 rounds, scale movements as necessary.
Advanced: Pull Ups chest-to-bar, HSPU nose-to-floor.

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Burpee Challenge: Day 47

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Open Day

PushMore’s Open Day will be happening this Saturday(25/9/10)! We will be having sessions at 9.30am, 10.30am and 11.30am. If you or any of your friends wish to attend, please inform any of the trainers or call 03-78850120 to book a spot. You can also email us at info@pushmore.com.my. See you then!

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Air time!