Workouts
Each day brings a new challenge. Our daily workouts consist of varied functional movements that combine gymnastics, weightlifting and cardiovascular conditioning. These workouts will reveal your inner athlete – mentally and physically.
Workout of the Day (2011)
February 2012
WOD020312 (pics)
Front Squats,Pull Ups
WOD020212 (pics)
“Isabel”
WOD020112 (pics)
400m Run,Burpees
January 2012
WOD013112 (pics)
75 Push Jerks
WOD013012 (pics)
Pull Ups,Push Ups,Sit Ups,Squats
WOD012112 (pics)
1.6km Run
WOD012012 (pics)
KB Swings,Burpees,Double Unders
WOD011912 (pics)
30 Muscle Ups
WOD011812 (pics)
Power Snatches,Push Ups
WOD011712 (pics)
Wall Balls,Toes-to-Bars
WOD011612 (pics)
Deadlifts,HSPU,Double Unders
WOD011312 (pics)
Thrusters, Run
WOD011212 (pics)
100m Run,Burpees
WOD011112 (pics)
Pull Ups,HSPU,Squats
WOD011012 (pics)
“Death by Clean & Jerks”
WOD010912 (pics)
KB Presses,KB Snatches,Box Jumps
WOD010712 (pics)
Muscle Ups,KB Swings
WOD010612 (pics)
400m Run,Back Squats
WOD010512 (pics)
AMRAP Push Jerks,AMRAP Double Unders
WOD010412 (pics)
“G.I. Jane”
WOD010312 (pics)
400m Run,KB Swings,HSPU
December 2011
WOD123111 (pics)
*Girls*
WOD123011 (pics)
Deadlifts,Burpees
WOD122911 (pics)
HSPU,Single Leg Squats,Double Unders
WOD122811 (pics)
Deadlifts,Hang Power Snatch,Overhead Squats
WOD122711 (pics)
1km Run,Pull Ups,Push Jerks
WOD122411 (pics)
“Pushmore Open Day” – KB Swings,Push Ups,Squats
WOD122311 (pics)
100m Run,Deadlift,Burpees
WOD122211 (pics)
400m Run,KB Snatches,Ring Dips
WOD122111 (pics)
Back Squats,Pull Ups
WOD122011 (pics)
Power Cleans,Double Unders
WOD121911 (pics)
400m Run,HSPU
WOD121611 (pics)
150 KB Snatches
WOD121511 (pics)
Power Cleans,Push Jerks,Burpees
WOD121411 (pics)
“Death by Pull Ups’
WOD121311 (pics)
HSPU,Ring Dips,Push Ups,400m Run
WOD121211 (pics)
Thrusters,Double Unders
WOD121011 (pics)
400m Run,Power Cleans
WOD120911 (pics)
“Super Cindy”
WOD120811 (pics)
400m Run,SDHP
WOD120711 (pics)
150 KB Push Jerks
WOD120611 (pics)
Tabata: Double Unders,Burpees
WOD120511 (pics)
“Nate”
WOD120311 (pics)
Tag Team: Front Squats,Pull Ups,Push Ups,800m Run
WOD120211 (pics)
Press,Push Press,Push Jerks
WOD120111 (pics)
KB Swings,Burpees
November 2011
WOD113011 (pics)
‘Isabel’
WOD112911 (pics)
Back Squats,HSPUs,Double Unders
WOD112811 (pics)
Clean & Jerks,Muscle Ups
WOD112511 (pics)
Pull Ups,Burpees
WOD112411 (pics)
Box Jumps
WOD112311 (pics)
HSPU,Ring Dips,Push Ups,Double Unders
WOD112211 (pics)
400m Walking Lunges
WOD112111 (pics)
“Angie”
WOD111911 (pics)
“Pushmore Open Day” – Run,Burpees,Wall Balls
WOD111811 (pics)
Overhead Squats,KB Swings,Thrusters,Push Ups
WOD111711 (pics)
Deadlifts,Box Jumps,Max Reps Pull Ups
WOD111611 (pics)
HSPU,KB Swings,Double Unders
WOD111511 (pics)
AMRAP Clean & Jerks,AMRAP Pull Up & Burpees
WOD111411 (pics)
AMRAP Back Squats,Tabata Push Ups
WOD111211 (pics)
Tag Team: Clean & Press,Squats,Double Unders
WOD111111 (pics)
Deadlift,HSPU,Muscle Ups
WOD111011 (pics)
Run,KB Swings
WOD110911 (pics)
Clean & Jerks,Burpees
WOD110811 (pics)
Overhead Squats,Double Unders
WOD110711 (pics)
200m Run,Pull Ups,Push Ups,Sit Ups,Squats
WOD110511 (pics)
Shoulder-to-Overhead,Burpees
WOD110411 (pics)
Hang Cleans,Push Ups
WOD110311 (pics)
Push Jerks,Box Jumps
WOD110211 (pics)
Pull Ups,Double Unders
WOD110111 (pics)
“Death By Thrusters”
October 2011
WOD103111 (pics)
HSPU,KB Swings,Burpees
WOD102811 (pics)
“Josh”
WOD102711 (pics)
“Wilmot”
WOD102611 (pics)
“Randy”
WOD102511 (pics)
“J.T”
WOD102411 (pics)
“Bradshaw”
WOD102211 (pics)
“Pushmore Open Day” – Tabata Burpees, Tabata Ground-to-Overhead
WOD102111 (pics)
Clean & Jerks,Pull Ups,Push Ups,Squats
WOD102011 (pics)
DB Power Snatch,Box Jumps
WOD101911 (pics)
100 Overhead Squats
WOD101811 (pics)
“Death By Pull Ups”
WOD101711 (pics)
KB Swings,Double Unders
WOD101511 (pics)
“Nasty Girls”
WOD101411 (pics)
“Fran”
WOD101311 (pics)
“Annie”
WOD101211 (pics)
“Diane”
WOD101111 (pics)
“Cindy” OR “Mary”
WOD101011 (pics)
“Grace”
WOD100811 (pics)
“30 Muscle Ups”
WOD100711 (pics)
Thrusters,100m Run,Pull Ups
WOD100611 (pics)
KB Swings,Box Jumps,Burpees
WOD100511 (pics)
“Death By HSPU”
WOD100411 (pics)
400m Run,Squats
WOD100311 (pics)
150 KB Clean & Jerks
WOD100111 (pics)
“Crossfit Total”
September 2011
WOD 093011 (pics)
Double Unders,200m Run
WOD 092911 (pics)
Push Presses,Box Jumps
WOD 092811 (pics)
Double Unders,Single Leg Squats,KB Snatches,Pull Ups
WOD 092711 (pics)
Wall Balls,Deadlifts,Push Ups
WOD 092611 (pics)
400m Run,KB Swings,HSPU
WOD 092411 (pics)
Max Reps Presses & Pull Ups
WOD 092311 (pics)
400m Walking Lunges
WOD 092211 (pics)
SDHP,Double Unders
WOD 092111 (pics)
HSPU,Medicine Ball Cleans,Burpees
WOD 092011 (pics)
“Power Elizabeth”
WOD 091911 (pics)
Pull Ups,Push Ups,Sit Ups,Squats
WOD 091711 (pics)
100m Run,Medicine Ball Slams,Push Ups
Tabata Bottom-To-Bottom Squats, 1.6km Run
WOD 091511 (pics)
Power Cleans,Push Jerks,Toes-To-Bars
WOD 091411 (pics)
Tabata : Double Unders,Burpees
WOD 091311 (pics)
150 KB Snatches
WOD 091211 (pics)
“Chelsea”
WOD 091011 (pics)
“Bear Complex”
WOD 090911 (pics)
KB Snatch,Ring Dips,Burpees
WOD 090811 (pics)
100m Run,KB Swings,Push Ups
WOD 090711 (pics)
Double Unders,Knees-To-Elbows
WOD 090611 (pics)
100 Pull Ups
WOD 090511 (pics)
“3,000kg For Time”
WOD 090311 (pics)
Deadlifts,Push Ups,Double Unders
WOD 090211 (pics)
“Nancy”
August 2011
WOD 082911 (pics)
“Death By Clean & Jerks”
WOD 082711 (pics)
“Pushmore Open Day”
WOD 082611 (pics)
100m Run,Power Clean & Jerks,Pull Ups
WOD 082511 (pics)
“Death By Burpees”
WOD 082411 (pics)
Double Unders,Box Jumps,KB Swings
WOD 082311 (pics)
75 Push Jerks
WOD 082211 (pics)
90 Wall Balls
WOD 082011 (pics)
“Isabel”
WOD 081911 (pics)
Power Cleans, Handstand Push Ups
WOD 081811 (pics)
“Annie” & “Flight Simulator”
WOD 081711 (pics)
Back Squats,Ring Dips
WOD 081611 (pics)
Presses,Push Presses,Push Jerks,Box Jumps
WOD 081511 (pics)
“Tabata Something Else”
WOD 081311 (pics)
Power Clean,Front Squat,Push Press,Back Squat
WOD 081211 (pics)
100m Run,Power Snatches,HSPU
WOD 081111 (pics)
Deadlifts,Box Jumps
WOD 081011 (pics)
KB Snatches,KB Clean & Jerks
WOD 080911 (pics)
Power Cleans,Thrusters,Double Unders
WOD 080811 (pics)
“Cindy” OR “Mary”
WOD 080611 (pics)
“CrossFit Total”
WOD 080511 (pics)
Pull Ups, Kettlebell Swings
WOD 080411 (pics)
800m Run
WOD 080311 (pics)
Back Squats,Double Unders
WOD 080211 (pics)
100m Run,KB Snatches,Push Ups
WOD 080111 (pics)
“Diane”
July 2011
WOD 073011 (pics)
Push Ups,KB Swings,Squats
WOD 072911 (pics)
Squat Cleans,Burpees
WOD 072811 (pics)
400m Run,Double Unders
WOD 072711 (pics)
“Grace”
WOD 072611 (pics)
“Death By Handstand Push Ups”
WOD 072511 (pics)
“Helen”
WOD 072211 (pics)
Deadlifts,Push Ups
WOD 072111 (pics)
150 Clean & Jerk
WOD 072011 (pics)
Power Snatches,Double Unders
WOD 071911 (pics)
“Elizabeth”
WOD 071811 (pics)
400m Run,Pull Ups,Push Ups,Squats
WOD 071511 (pics)
Box Jumps,Pull Ups,Overhead Squats
WOD 071411 (pics)
Push Jerks,Double Unders
WOD 071311 (pics)
Power Cleans,Burpees
WOD 071211 (pics)
HSPU,L-Pull Ups
WOD 071111 (pics)
“Karen”
WOD 070911 (pics)
100 Burpees
WOD 070811 (pics)
“Fran”
WOD 070711 (pics)
100m Run,KB Swings,DB Push Presses
WOD 070611 (pics)
“Jeremy”
WOD 070511 (pics)
30 Muscle Ups
WOD 070411 (pics)
“Pushmore 2.0″ & “Big Boss”
June 2011
WOD 063011 (pics)
350m Run,Rope Skips
WOD 062911 (pics)
Pull Ups,Ring Dips,Squats
WOD 062811 (pics)
“Death By Deadlifts”
WOD 062711 (pics)
Double Unders,Burpees,KB Swings
WOD 062511 (pics)
“Pushmore Open Day” – DB/KB Push Press,KB Swings
WOD 062411 (pics)
Deadlifts, Box Jumps, HSPU, Strict Pull Ups
WOD 062311 (pics)
“Death By 10 Meters”
WOD 062211 (pics)
Run,Wall Balls,Burpees
WOD 062111 (pics)
100 Ring Dips
WOD 062011 (pics)
Back Squats,Push Ups, Double Unders
WOD 061811 (pics)
100 Overhead Squats
WOD 061711 (pics)
“J.T”
WOD 061611 (pics)
KB Snatches
WOD 061511 (pics)
“Grace”
WOD 061411 (pics)
Burpees,Pull Ups
WOD 061311 (pics)
350m Run,Thrusters
WOD 061111 (pics)
1km Run,HSPU,Double Unders
WOD 061011 (pics)
DB Squat Snatch, Ring Dips
WOD 060911 (pics)
Presses,Push Presses,Push Jerks,Box Jumps
WOD 060811 (pics)
Medicine Ball Cleans,Pull Ups
WOD 060711 (pics)
“Death By Burpees”
WOD 060611 (pics)
Back Squats,HSPU
WOD 060311 (pics)
KB Swings,Double Unders,Push Ups
WOD 060211 (pics)
200m Run, Max Reps Pull Ups & Ring Dips
WOD 060111 (pics)
Burpees,Deadlifts,Box Jumps,KB Clean & Press
May 2011
WOD 053111 (pics)
“Helen”
WOD 053011 (pics)
HSPU,Double Unders,KB Snatches
WOD 052811 (pics)
“Pushmore Open Day”- KB Swings,Push Ups,Squats
WOD 052711 (pics)
“Angie”
WOD 052611 (pics)
150 KB Clean & Jerk
WOD 052511 (pics)
700m Run,Squats
WOD 052411 (pics)
HSPU,Pull Ups,Ring Dips
WOD 052311 (pics)
Push Ups,KB Swings,Double Unders
WOD 052111 (pics)
Power Snatches,Ring Dips
WOD 052011 (pics)
KB Push Jerks,Squats,Double Unders
WOD 051911 (pics)
KB Snatches,Pull Ups
WOD 051811 (pics)
Wall Balls,KB Swings
WOD 051711 (pics)
Deadlifts,Push Presses
WOD 051611 (pics)
Pull Ups
WOD 051411 (pics)
100 Medicine Ball Cleans
WOD 051311 (pics)
“Death by Handstand Push Ups”
WOD 051211 (pics)
Hang Power Cleans,Box Jumps
WOD 051111 (pics)
DB Hang Power Clean & Jerk,Burpees
WOD 051011 (pics)
KB Swings,Double Unders
WOD 050911 (pics)
“Cindy” OR “Mary”
WOD 050611 (pics)
Back Squats, Burpees,KB Swings
WOD 050511 (pics)
Power Cleans,HSPU
WOD 050411 (pics)
Pull Ups,Ring Dips
WOD 050311 (pics)
Wall Balls,Medicine Ball Cleans
WOD 043011 (pics)
HSPU,KB Swings,Box Jumps
WOD 042911 (pics)
400m Walking Lunges
WOD 042811 (pics)
Wall Balls,Push Ups
WOD 042711 (pics)
Max Reps Pull Ups,Double Unders
WOD 042611 (pics)
“Squat Ladder”
WOD 042511 (pics)
KB Swings,Ring Dips
WOD 042311 (pics)
“Pushmore Open Day”
WOD 042211 (pics)
DB Snatches, Wall Ball, Pull Ups
WOD 042111 (pics)
KB Clean & Jerk,Burpees
WOD 042011 (pics)
Deadlifts,Push Ups
WOD 041911 (pics)
150 KB Snatches
WOD 041811 (pics)
HSPU,Single Leg Squats,Double Unders
WOD 041511 (pics)
Push Press, Push Ups, Squats
WOD 041411 (pics)
200m Run,KB Swings,Box Jumps
WOD 041311 (pics)
30 Muscle Ups
WOD 041211 (pics)
90 Wall Balls
WOD 041111 (pics)
Tabata Double Unders & Burpees
WOD 040911 (pics)
“Diane”
WOD 040811 (pics)
“Andrew Yap”
WOD 040711 (pics)
200m Run,Double Unders
WOD 040611 (pics)
“3,000kg For Time”
WOD 040511 (pics)
Squats,Muscle Ups
WOD 040411 (pics)
Deadlifts,Push Ups,Box Jumps
WOD 040211 (pics)
“Grace”
WOD 040111 (pics)
Pull Ups, KB Swings
March 2011
WOD 033111 (pics)
“Randy”
WOD 033011 (pics)
100 Burpees
WOD 032911 (pics)
350m Run,Hang Power Cleans,Double Unders
WOD 032811 (pics)
HSPU,Squats,Pull Ups,Push Ups
WOD 032511 (pics)
Power Cleans,HSPU,Burpees
WOD 032411 (pics)
KB Swings,Double Unders
WOD 032311 (pics)
Back Squats,Push Ups
WOD 032211 (pics)
350m Run,Pull Ups,HSPU
WOD 032111 (pics)
KB Swings,Ring Dips,Squats
WOD 031911 (pics)
“Elizabeth”
WOD 031811 (pics)
200m Run,Squats,Double Unders
WOD 031711 (pics)
100m Run,Pull Ups,DB Snatches
WOD 031611 (pics)
Deadlift,Burpees
WOD 031511 (pics)
“Helen”
WOD 031411 (pics)
HSPU,Ring Dips,Push Ups
WOD 031211 (pics)
“Pushmore Open Day”- KB Swings,Push Ups, Squats
WOD 031111 (pics)
Run, Back Squats
WOD 031011 (pics)
DB Hang Power Cleans,Burpees
WOD 030811 (pics)
200m Run,KB Snatches
WOD 030911 (pics)
“Annie” & “Flight Simulator”
WOD 030711 (pics)
Pull Ups,Push Ups,Sit Ups,Squats
WOD 030511 (pics)
“Death By Thrusters”
WOD 030411 (pics)
Deadlifts,HSPU
WOD 030311 (pics)
350m Run,Power Cleans,Push Presses
WOD 030211 (pics)
Burpees,Pull Ups
WOD 030111 (pics)
Push Jerks,Push Ups
February 2011
WOD 022811 (pics)
Wall Ball,KB Swings
WOD 022511 (pics)
Muscle Ups,Power Cleans,Burpees
WOD 022411 (pics)
200m Run,Hang Power Snatch
WOD 022311 (pics)
Box Jumps,Deadlifts,Double Unders
WOD 022211 (pics)
“Super Cindy”
WOD 022111 (pics)
75 Push Jerks
WOD 021911 (pics)
Pushmore Open Day
WOD 021811 (pics)
Back Squat,HSPU
WOD 021711 (pics)
KB Swings, Double Unders
WOD 021611 (pics)
“Death By 10 Meters”
WOD 021511 (pics)
“Bear Complex”
WOD 021411 (pics)
150 KB Clean & Jerks
WOD 021211 (pics)
“Wittman”
WOD 021111 (pics)
Medicine Ball Cleans,Double Unders,Muscle Ups,Deadlifts
WOD 021011 (pics)
Hang Power Cleans,Presses,Push Presses,Push Jerks
WOD 020911 (pics)
Pull Ups,Push Ups
WOD 020811 (pics)
“Karen”
WOD 020211 (pics)
“Fran”
WOD 020111 (pics)
Burpees,Snatches,HSPU
January 2011
WOD 013111 (pics)
Medicine Ball Clean,Push Jerks,Pull Ups
WOD 012911 (pics)
Double Unders, Sit Ups, Clean & Jerks
WOD 012811 (pics)
Deadlifts, Muscle Ups
WOD 012711 (pics)
Run, Squats
WOD 012611 (pics)
150 KB Snatches
WOD 012511 (pics)
“Tabata Something Else”
WOD 012411 (pics)
Run, KB Swings, Medicine Ball Cleans
WOD 012211 (pics)
Back Squats, Pull Ups
WOD 012111 (pics)
Single Arm KB Clean & Thruster and Snatches
WOD 012011 (pics)
Single Arm KB Press, 2.4km Run
WOD 011911 (pics)
400m Walking Lunges
WOD 011811 (pics)
HSPU,Ring Dips,Push Ups
WOD 011711 (pics)
“Helen”
WOD 011511 (pics)
Overhead Squats,1.4km Run,HSPU
WOD 011411 (pics)
“Cindy” OR “Mary”
WOD 011311 (pics)
SDHP,Rope Skips
WOD 011211 (pics)
Deadlifts,Box Jumps,200m Run
WOD 011111 (pics)
KB Snatches,Push Ups
WOD 011011 (pics)
Squats,Muscle Ups
WOD 010811 (pics)
“PushMore Open Day” : Thrusters,Push Ups
WOD 010711 (pics)
Deadlifts, HSPU, Box Jumps
WOD 010611 (pics)
Push Press,Burpees
WOD 010511 (pics)
Max Rep Back Squats,Double Unders
WOD 010411 (pics)
KB Swings,Pull Ups
WOD 010311 (pics)
120 Push Ups
December 2010
WOD 123110 (pics)
Box Jumps, Power Snatches
WOD 123010 (pics)
“Death by KB Swing & Burpees”
WOD 122910 (pics)
Hang Power Cleans,Front Squats,Push Ups
WOD 122810 (pics)
Press,Push Press,Push Jerks,Pull Ups
WOD 122710 (pics)
Squats,Double Unders
WOD 122410 (pics)
Muscle Ups,HSPU,KB Swings
WOD 122310 (pics)
“Death By 10 Meters”
WOD 122210 (pics)
Shoulder-To-Overheads,Burpees
WOD 122110 (pics)
Pull Ups,Ring Dips
WOD 122010 (pics)
HSPU,Back Squats,Double Unders
WOD 121810 (pics)
‘Filthy Fifty’
WOD 121710 (pics)
Deadlifts,Burpees
WOD 121610 (pics)
HSPU,Pull Ups,Push Ups
WOD 121510 (pics)
Back Squats: BW, 75% BW, 50% BW
WOD 121410 (pics)
Hang Power Cleans,Push Press,Ring Dips
WOD 121310 (pics)
Pull Ups,Push Ups,Sit Ups,Squats
WOD 121010 (pics)
Back Squat 3-3-3,Press 3-3-3,Deadlift 3-3-3,10 Minute Run Time Trial
WOD 120910 (pics)
350m Run,KB Swings,Box Jumps
WOD 120810 (pics)
Hang Power Cleans,Push Jerks,Double Unders
WOD 120710 (pics)
Pull Ups,Push Ups,Squats
WOD 120610 (pics)
Deadlifts,HSPU,Burpees
WOD 120410 (pics)
Front Squats,Ring Dips,Shuttle Runs
WOD 120310 (pics)
Press,”Annie”
WOD 120210 (pics)
Pull Ups,Box Jumps
WOD 120110 (pics)
Push Jerks,Box Jumps
November 2010
WOD 113010 (pics)
Deadlift 3-3-3-3-3,”J.T”
WOD 112910 (pics)
SDHP,Thrusters,Pull Ups
WOD 112710 (pics)
Pushmore Open Day
WOD 112610 (pics)
“Squat Ladder”
WOD 112510 (pics)
Ring Dips,Box Jumps,Push Press
WOD 112410 (pics)
350m Run,Rope Skips,KB Swings
WOD 112310 (pics)
HSPU,Deadlifts,Pull Ups Double Under
WOD 112210 (pics)
‘Chelsea’
WOD 112010 (pics)
Push Jerks,Back Squats,Push Ups
WOD 111910 (pics)
HSPU,L-Pull Ups
WOD 111810 (pics)
Medicine Ball Cleans,Double Unders
WOD 111610 (pics)
Pull Ups,Push Ups,Sit Ups,Squats
WOD 111510 (pics)
350m Run,HSPU,KB Swings
WOD 111310 (pics)
Ground-to-Overhead,Pull Ups
WOD 111210 (pics)
100 Burpees
WOD 111110 (pics)
Double KB Clean & Jerk,Ring Dips
WOD 111010 (pics)
150 Double Unders
WOD 110910 (pics)
KB Swings,Box Jumps,Push Ups
WOD 110810 (pics)
350m Run, Thrusters, Pull Ups
WOD 110610 (pics)
Deadlifts,Burpees
WOD 110510 (pics)
Hang Power Snatch,Ring Dips,Double Unders
WOD 110410 (pics)
KTE,Box Jumps,Burpees-To-Pull Ups
WOD 110310 (pics)
100 KB Snatches
WOD 110210 (pics)
350m Run,Double Unders,Push Ups,HSPU
WOD 110110 (pics)
Muscle Ups,KB Swings
October 2010
WOD 103010 (pics)
Pushmore Open Day: Push Press,Squats
WOD 102910 (pics)
350m Run,Wall Balls,Burpees,KB Swings
WOD 102810 (pics)
Double Unders.Pull Ups,Push Ups
WOD 102710 (pics)
Ring Dips,KB Clean & Jerk
WOD 102610 (pics)
350m Run,KB Swings,HSPU
WOD 102510 (pics)
“Tabata Something Else”
WOD 102310 (pics)
75 Push Jerks
WOD 102210 (pics)
KB Press,Ring Dips,Box Jumps
WOD 102110 (pics)
400m Walking Lunges
WOD 102010 (pics)
Hang Power Cleans,Burpees
WOD 101910 (pics)
“Death By Pull Ups”
WOD 101810 (pics)
HSPU,KB Swings
WOD 101610 (pics)
“Randy”
WOD 101510 (pics)
Muscle Ups, Double Unders
WOD 101410 (pics)
Box Jumps, DB Overhead Squats
WOD 101310 (pics)
150 KB Clean & Jerk
WOD 101210 (pics)
HSPU,Squats,Pull Ups,Push Ups
WOD 101110 (pics)
Front Squat,KB Swings,Push Ups
WOD 100910 (pics)
350m Run,Clean & Jerk
WOD 100810 (pics)
Burpees,Ring Dips
WOD 100710 (pics)
Pull Ups,Push Ups,KB Swings
WOD 100610 (pics)
KB Press 5-5-5,100 Back Squats
WOD 100510 (pics)
Deadlift,HSPU,Double Unders
WOD 100410 (pics)
350m Run,Wall Balls,Burpees,Medicine Ball Cleans,Box Jumps
WOD 100210 (pics)
350m Run,KB Swings,DB Push Press
WOD 100110 (pics)
Squats,Ring Dips
September 2010
WOD 093010 (pics)
350m Run,Overhead Squats,Push Ups
WOD 092910 (pics)
Back Squat 3-3-3-3-3,Box Jumps,KB Swings
WOD 092810 (pics)
Pull Ups,HSPU
WOD 092710 (pics)
Deadlifts 3-3-3-3-3,50 Burpees
WOD 092510 (pics)
PushMore Open Day
WOD 092410 (pics)
Push Press,Double Unders
WOD 092310 (pics)
350m Run,KB Snatches
WOD 092210 (pics)
Hang Power Cleans,Wall Balls,KTE
WOD 092110 (pics)
100 Single Leg Squats
WOD 092010 (pics)
KB Swings,Pull Ups,Box Jumps,HSPU
WOD 091710 (pics)
Ring Dips,Single Arm KB Thrusters
WOD 091610 (pics)
Burpees,Hang Power Clean,Pull Ups,KB Swings
WOD 091510 (pics)
350m Run,Medicine Ball Cleans,HSPU
WOD 091410 (pics)
Power Clean & Jerks,Double Unders
WOD 091310 (pics)
“Cindy” OR “Mary”
WOD 090910 (pics)
350m Run,DB Power Snatch,KTE
WOD 090810 (pics)
Push Press,Pull Ups,Squats
WOD 090710 (pics)
150 KB Swings
WOD 090610 (pics)
350m Run,Wall Balls
WOD 090410 (pics)
“Bear Complex”
WOD 090310 (pics)
Squats,HSPU,Ring Dips,Push Ups
WOD 090210 (pics)
350m Run,Pull Ups,KB Swings
WOD 090110 (pics)
Back Squats,Handstand Push Ups
August 2010
WOD 083110 (pics)
Power Cleans,Burpees
WOD 083010 (pics)
“Tabata Something Else”
WOD 082810 (pics)
“Diane”
WOD 082710 (pics)
200m Walking Lunges
WOD 082610 (pics)
Run 700m, Push Ups, KB Swings
WOD 082510 (pics)
Deadlifts, Double Unders, Pull Ups
WOD 082410 (pics)
Single DB Power Snatch
WOD 082310 (pics)
200m Run, Single Arm KB Push Press, Power Lunges
WOD 082010 (pics)
“Helen”
WOD 081910 (pics)
Double Unders,Sit Ups
WOD 081810 (pics)
Muscle Ups,Single Arm KB Push Press,Burpees
WOD 081710 (pics)
Deadlifts,Box Jumps
WOD 081610 (pics)
“Tabata Triple Mashup”:Pull Ups,HSPU,Squats
WOD 081410 (pics)
One Arm Thrusters,Push Ups
WOD 081310 (pics)
“Chelsea”
WOD 081210 (pics)
SDHP,Double Unders
WOD 081110 (pics)
Back Squats, KB OH Walking Lunges, Burpees
WOD 081010 (pics)
700m Run,KB Swings,KTE
WOD 080910 (pics)
“Karen”
WOD 080710 (pics)
Back Squat,Box Jumps,Burpees,KB Swings
WOD 080610 (pics)
AMRAP of Press, Pull Ups, Squats
WOD 080510 (pics)
“Death By Deadlifts”
WOD 080410 (pics)
350m Run,Burpees
WOD 080310 (pics)
One Arm KB Push Press,KB Swings
WOD 080210 (pics)
“Barbara”
July 2010
WOD 073110 (pics)
Thrusters, Pull Ups, Deadlifts
WOD 073010 (pics)
Push Ups, Ring Dips, KB Swings
WOD 072910 (pics)
350m Run, Double Unders
WOD 072810 (pics)
“Squat Ladder”
WOD 072710 (pics)
Handstand Push Ups, Pull Ups
WOD 072610(pics)
Wall Balls, Box Jumps, Burpees
WOD 072410 (pics)
“D.T”
WOD 072310 (pics)
Back Squats, Double Unders
WOD 072210 (pics)
350m Walking Lunges
WOD 072110 (pics)
“Diane”
WOD 072010 (pics)
100 Ring Dips
WOD 071910 (pics)
Wall Balls,Burpees,Pull Ups
WOD 071710 (pics)
“Nancy”
WOD 071610 (pics)
“Cindy” or “Mary”
WOD 071510 (pics)
Back Squat,Handstand Push Ups
WOD 071410 (pics)
350m Run,Deadlifts,Burpees
WOD 071310 (pics)
“Death By Ring Dips & Pull Ups”
WOD 071210 (pics)
Goblet Squats,Double Unders,Push Ups
WOD 071010 (pics)
350m Run,KB Swings,Pull Ups
WOD 070910 (pics)
Deadlift 5-5-5, “J.T.”
WOD 070810 (pics)
Press 5-5-5, “Death By 10 Meters”
WOD 070710 (pics)
“Murph”
WOD 070610 (pics)
Back Squat 5-5-5, “Annie”
WOD 070510 (pics)
Double KB Push Jerks,Box Jumps
WOD 070310 (pics)
Thrusters, SDHP, Burpees
WOD 070210 (pics)
Pull Ups, Ring Dips, Sit Ups, Squats
WOD 070110 (pics)
30 Muscle Ups
June 2010
WOD 063010 (pics)
Double Unders,KB Swings,Handstand Push Ups
WOD 062910 (pics)
10-9-8-7-6-5-4-3-2-1:Deadlifts,Burpees
WOD 062810 (pics)
“Tabata Something Else”
WOD 062610 (pics)
Overhead Squats,Pull Ups
WOD 062510 (pics)
100 KB Clean & Jerk
WOD 062410 (pics)
Press 5-5-5,350m Run,KB Snatch,Push Ups
WOD 062310 (pics)
Deadlift 5-5-5,KTE,Medicine Ball Clean
WOD 062210 (pics)
Handstand Push Ups,KB Swings
WOD 062110 (pics)
Wall Balls,Burpees,Pull Ups
WOD 061910 (pics)
“Grace”
WOD 061810 (pics)
Handstand Push Ups,Pull Ups,Burpees
WOD 061710 (pics)
350m Run,DB Push Press,KB Swings
WOD 061610 (pics)
10-9-8-7-6-5-4-3-2-1:Deadlift,Double Unders
WOD 061510 (pics)
150 KB Snatches
WOD 061410 (pics)
Pull Ups,Push Ups,Squats
WOD 061210 (pics)
Deadlifts,Shuttle Run,Burpees
WOD 061110 (pics)
Pull Ups,Push Jerks,Single Arm KB Swings
WOD 061010 (pics)
100 Back Squats
WOD 060910 (pics)
Deadlifts,Push Ups
WOD 060810 (pics)
“Karen”
WOD 060710 (pics)
Push Ups,Strict Chin Ups,Ring Dips
WOD 060510 (pics)
Thrusters,1km Run,Burpees
WOD 060410 (pics)
Deadlift 5-5-5,Ring Dips,DB Power Snatch,Burpees
WOD 060310 (pics)
KB Swings,Double Unders
WOD 060210 (pics)
Press 5-5-5,”Tabata Mash Up”-Handstand Push Ups,Box Jumps
WOD 060110 (pics)
Back Squat 5-5-5,”Death By Pull Ups”
May 2010
WOD 053110 (pics)
Squats,Double KB Push Jerks
WOD 052910 (pics)
3 Deadlifts Every Minute
WOD 052810 (pics)
Run 400m, Renegade Man Makers
WOD 052710 (pics)
400m Walking Lunges
WOD 052610 (pics)
Double Unders, Ring Dips
WOD 052510 (pics)
KB Swings, HSPU
WOD 052410 (pics)
“Angie”
WOD 052210 (pics)
Power Cleans, HSPU
WOD 052110 (pics)
Back Squat 5-5-5,Pull Ups,Ring Dips,Squats
WOD 052010 (pics)
TGU 5 mins AMRAP,Double Unders,Sit Ups,Thrusters
WOD 051910 (pics)
Deadlift,Box Jumps,Handstand Push Ups
WOD 051810 (pics)
KB Swings,Overhead Squats
WOD 051710 (pics)
100 Pull Ups
WOD 051510 (pics)
Shuttle Runs,Burpees,Pull Ups
WOD 051410 (pics)
Fronts Squat 5-5-5,100 Push Jerks
WOD 051310 (pics)
400m Run,Sit Ups
WOD 051210 (pics)
Deadlift 5-5-5,Double Unders,KB Swings
WOD 051110 (pics)
SDHP,Thrusters,Handstand Push Ups
WOD 051010 (pics)
30 Muscle Ups
WOD 050710 (pics)
Back Squat 5-5-5,Double KB Push Jerk,Ring Dips
WOD 050610 (pics)
Deadlift 5-5-5,”Death By Pull Ups”
WOD 050510 (pics)
Press 5-5-5,”Tabata MashUp”:Push Ups, Double Under
WOD 050410 (pics)
Turkish Get Up 2-2-2-2-2,400m Run,50 Squats
WOD 050310 (pics)
“Nate”
WOD 050110 (pics)
Burpee-to-Tuck Jump,Overhead Squats,Ring Rows
April 2010
WOD 043010 (pics)
Press 5-5-5,Push Press,Unanchored Sit Ups
WOD 042910 (pics)
Pull ups, Medicine Ball Clean
WOD 042810 (pics)
Deadlift 3-3-3-3-3,50 Burpees
WOD 042710 (pics)
“J.T”
WOD 042610 (pics)
KB Jerks,KB Swings,Squats
WOD 042410 (pics)
“PushMore Open Day”
WOD 042310 (pics)
400m Run,Hang Power Cleans
WOD 042210 (pics)
Press 5-5-5,100 Pull Ups
WOD 042110 (pics)
Back Squat 5-5-5,75 Burpees
WOD 042010 (pics)
Handstand Push Ups,KB Swings
WOD 041910 (pics)
“Cindy”,”Mary”
WOD 041710 (pics)
Back Squat 3-3-3,”Annie”
WOD 041610 (pics)
400m Walking Lunges
WOD 041510 (pics)
Handstand Push Ups,Pull Ups
WOD 041410 (pics)
100 Medicine Ball Cleans
WOD 041310 (pics)
KB Press,Ring Dips,KB Swings
WOD 041210 (pics)
Pull Ups,Push Ups,Squats
WOD 041010 (pics)
7 Mins AMRAP Thrusters
WOD 040910 (pics)
Weighted Pull Ups 3-3-3, 4 x 400m
WOD 040810 (pics)
Deadlift 3-3-3, 100 Ring Dips
WOD 040710 (pics)
Press 3-3-3,”Helen”
WOD 040610 (pics)
KB Clean & Jerk,Tabata Squats
WOD 040510 (pics)
Double Unders,Sit Ups,Pull Ups
WOD 040310 (pics)
Breathing Ladder,Tabata Push Ups
WOD 040210 (pics)
Handstand Push Ups,Walking Lunges
WOD 040110 (pics)
Medicine Ball Cleans,Burpees,SDHP
March 2010
WOD 033110 (pics)
Back Squat 5-5-5,1.6km Run
WOD 033010 (pics)
400m Run,Push Ups,Deadlifts
WOD 032910 (pics)
Push Jerk,Pull Ups
WOD 032710 (pics)
“PushMore Open Day”
WOD 032610 (pics)
Deadlift 5-5-5,Thrusters,Double Unders
WOD 032510 (pics)
KB Swing, KB Clean & Jerk, KB Snatches
WOD 032410 (pics)
5 min TGU,M/Ball Cleans,Push Ups,Box Jumps,Sit Ups
WOD 032310 (pics)
Press 3-3-3,Double Unders,Swings,Pull Ups
WOD 032210 (pics)
Front Squat 3-3-3,Handstand Push Ups,Squats
WOD 032010 (pics)
Deadlift 3-3-3,Four Rounds of 800m Run
WOD 031910 (pics)
KB Push Jerk,Pull Ups
WOD 031810 (pics)
KB Swings,Push Ups
WOD 031710 (pics)
Press 5-5-5,”Annie”
WOD 031610 (pics)
Back Squat,Ring Dips
WOD 031510 (pics)
“Three Types Of Pull Ups”
WOD 031310 (pics)
“PushMore Open Day”
WOD 031210 (pics)
Deadlift 3-3-3-3-3,Tabata Squats
WOD 031110 (pics)
Deadlift,Burpees,Double Unders
WOD 031010 (pics)
30 Muscle Ups
WOD 030910 (pics)
Press 3-3-3,Pull Ups,KB Clean & Jerk
WOD 030810 (pics)
Skips, KB Swings, Push Ups
WOD 030610 (pics)
100 Overhead Squats
WOD 030510 (pics)
“Death By 10m”
WOD 030410 (pics)
50 Deadlifts @ 1.5 BW
WOD 030310 (pics)
Running,Handtsand Push Ups,Ring Dips,Push Ups
WOD 030210 (pics)
Press 5-5-5,400m Walking Lunges
WOD 030110 (pics)
Back Squat 5-5-5,Pull Ups,Double Unders
February 2010
WOD 022710 (pics)
Deadlift 3-3-3, 800m Run,KB Swings,Pull Ups
WOD 022610 (pics)
“Death By Thrusters”
WOD 022510 (pics)
“Athletic Skills Testing”
WOD 022410 (pics)
“Barbara”
WOD 022310 (pics)
“Cindy” or “Mary”
WOD 022210 (pics)
“Angie”
WOD 022010 (pics)
Power Clean 3-3-3,Push Press,Push Ups,Pull Ups
WOD 021910 (pics)
Turkish Get Ups,Deadlifts,Burpees
WOD 021810 (pics)
Hang Power Cleans, HSPU, Squats
WOD 021310 (pics)
Overhead Squats,Pull Ups,Double Unders
WOD 021210 (pics)
Turkish Get Ups 5-5-5, 150 KB Clean & Jerks
WOD 021110 (pics)
PM 2nd Year Anniversary
WOD 021010 (pics)
Front Squats,Double Unders
WOD 020910 (pics)
Weighted Pull Ups 3-3-3,KB Swings,Handstand Push Ups
WOD 020810 (pics)
Back Squats 5-5-5,Pull Ups,Burpees
WOD 020610 (pics)
Clean & Jerk,400m Run
WOD 020510 (pics)
Press 5-5-5,Muscle Ups,KB Snatches
WOD 020410 (pics)
5 mins Turkish Get Ups, Front Squats, Push Ups, Double Unders
WOD 020310 (pics)
Deadlift 3-3-3-3-3,10 mins Burpees
WOD 020210 (pics)
Push Jerks, KB Swings
WOD 020110 (pics)
HSPU, Squats, Pull Ups, Push Ups
January 2010
WOD 013010 (pics)
“D.T.”
WOD 012910 (pics)
KB Swings,Weighted Pull Ups
WOD 012810 (pics)
Skills Test
WOD 012710 (pics)
Rope Skips, Run
WOD 012610 (pics)
100 Bodyweight Back Squats
WOD 012510 (pics)
Deadlift 5-5-5, Press, Push Press, Push Jerks, Pull Ups
WOD 012310 (pics)
100 Handstand Push Ups
WOD 012210 (pics)
Squats, Pull Ups, Squats, Push Ups
WOD 012110 (pics)
150 KB Swings
WOD 012010 (pics)
Press 3-3-3, 400m Run, Burpees, Deadlifts
WOD 011910 (pics)
Back Squat 3-3-3-3-3, Tabata Wall Ball
WOD 011810 (pics)
“Helen”
WOD 011610 (pics)
“Fran”
WOD 011510 (pics)
Deadlift 3-3-2-2-1-1,150 Double Unders
WOD 011410 (pics)
Press 2-2-2-2-2,”Chelsea”
WOD 011310 (pics)
Turkish Get Ups, KB Snatches, Handstand Push Ups
WOD 011210 (pics)
Wall Balls,Burpees,KB Swings
WOD 011110 (pics)
Back Squat 5-5-5-5-5, “Death By Pull Ups”
WOD 010910 (pics)
“Crossfit Total”
WOD 010810 (pics)
Turkish Get Up 2-2-2-2-2,30 Muscle Ups
WOD 010710 (pics)
KB Swings,Walking Lunges
WOD 010610 (pics)
Press 5-5-5-5-5,”Cindy” & “Mary”
WOD 010510 (pics)
Deadlift 3-3-3-3-3,1.6km Run
WOD 010410 (pics)
Front Squat 3-3-3-3-3,”J.T”
WOD 010210 (pics)
Pull Ups,Power Clean & Jerk
Copyright © CrossFit Malaysia Sdn Bhd. All rights reserved.