PushMore

50-40-30-20-10 reps for time of:
Double Unders
Knees to Elbows

Beginner: Scale movements as necessary.

Strength Menu:
All levels: Deadlift 5-5-5-5-5

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“Jeremy”

21-15-9 reps of:
Overhead Squats @ 45kg/30kg
Burpees

*Compare to 070611.

Beginner: Scale movements and load as necessary.

Strength Menu:
All levels: Rest and focus on mobility prep for today’s WOD.

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PushMore Kids Program

This coming school holidays, PushMore will be introducing a workout program just for kids! For details, read this:- PushMore Kids

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Today Mob RX:-

“Nicole”

In 20 minutes, complete as many rounds as possible of:
Run 400m
Max reps Pull Ups

Beginner: Scale movements as necessary.

Strength Menu:
All levels: Power Clean 3-3-3-3-3

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“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 for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.

Thrusters @ 45kg/30kg.

*Compare to 110111.

Beginner: Scale movement and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

Strength Menu:
Beginner: Hand Release Push Ups 3 x 10(work up keeping body in rigid plank position throughout movement)
Intermediate and Advanced: Weighted Push Up 3-3-3-3-3

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For time of:
50 Kettlebell Swings @ 24kg/16kg
50 Single Leg Squats(alternating legs)
50 Handstand Push Ups

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/24kg.

Strength Menu:
All levels: Turkish Get Up 2-2-2-2-2, Left & Right

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Please note! Mobility/Self Myofascial Release Workshop happening from 9.00am-10.30am at the gym today. RM10 for members, RM35 for drop-ins.

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Ten rounds for time of:
Run 100m
3 Shoulder Press @ 75% 1RM

*Bar starts from the ground.

Beginner: Complete 7 rounds, scaling load as necessary.
Advanced: Press @ 80% 1RM

Strength Menu:
Beginner: Pull Ups 3 x 10(using minimal assistance)
Intermediate and Advanced: Weighted Pull Ups 3-3-3-3-3

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A week after the Reebok CrossFit Games Asia Regional 2012, our athletes are focused and have started to gear up and prepare for the 2013 edition. We invite you to join us on this journey, to be fitter, faster and stronger than before. Set your goals and be part of our team of athletes for the Reebok CrossFit Games Open 2013!

In 10 minutes, complete as many rounds as possible of:
3 Snatches @ 45kg/30kg
8 Box Jumps @ 24″/18″

*Snatches can be either be a power snatch, squat snatch or split snatch.

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

Strength Menu:
Beginner: Ring Dips 3 x 10(using minimal assistance)
Intermediate: Strict Ring Dips 3 x 10
Advanced: Strict Ring Dips(with full ring support at lockout) 3 x 10

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Take note! All athletes are required to hit Mob RX for today’s movements:-

Four rounds for time of:
Run 400m
25 Pull Ups
25 Push Ups

Beginner: Complete 3 rounds, scaling movements as necessary.
Advanced: Chest-to-bar pull ups, hand release push ups.

Strength Menu:
All levels: Rest and focus on mobility. For words of wisdom, visit Mobility WOD.

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Chris Spealler, at a body weight of 153lbs(approx. 69.5kg) beat out a whole bunch of big boys and qualified for his 6th CrossFit Games final. Truly inspiring.

In 7 minutes, complete as many rounds as possible of:
5 Deadlifts @ 45kg/30kg
5 Front Squats @ 45kg/30kg

Rest 2 minutes, then:-

3 minutes, complete as many reps as possible of:
Burpees

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

Strength Menu:
All levels: Turkish Get Up 2-2-2-2-2(Left & Right)

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“Grace”
30 Clean & Jerks @ 60kg/40kg

Beginner: Scale movement and load as necessary.
Advanced: Barbell @ 70kg/50kg.

Strength Menu:
All levels: L-Sit holds 5 sets x max hold(rest 2-3 minutes between efforts)

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Coach Wu Chuan Fu, head coach of the Singapore Weightlifting Federation, making 145kg look easy:-