Month: March 2011

DON’T LOOK BACK

Snatch

 

80% x 1 x 8

 

Then

 

5 Rds

3 Muscle Up

6 Push Jerks 140# / 100#

230m

 

 

 

010411 

 

WE MUST STOP LITTLE BABY

Rest Day

 

 

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JASON FROM CF PUSHMORE

Prowler 50m x 5

Sled Sprint 50m x 5 

 

 

A very warm welcome to visiting CFer, BadAss Jason who trains at CrossFit PushMore Malaysia.....

 

300311 

BOX SQUAT + WOD

Box Squat

 

60% x 2 x 10

 

Then

 

10Mins AMRAP

5 HSPU

10 KBS 2 Pood / 1.5 Pood

15 Squat

 

290311 

 

CROSSFIT OPEN UPDATE

OverHead Squat

 

3-3-3

 

Then

 

Alternating TaBaTa

Pull Up

Double Under

 

 

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AIN’T NO MOUNTAIN TOO HIGH

1, 2, 3, 4...10

OverHead Squat 120# / 80#

KBS 2 Pood / 1.5 Pood

230m Between Sets

 

 

Form Teams of 2 and complete WOD in the above order. Both Partners must complete OHS + KBS reps before going for each set of sprint together.

 

 

In case you were all wondering who is this BadA** walking around the Box with Gas Mask, Battle Chains and bullet scars all over his body, its none other than seasoned Adventure Racer / Extreme Sportsman / avid Mountain Climber Kenneth Koh. Kenneth is training hard in preparation for his Mt Everest Climb in Mid April.

Wishing Kenneth a warm welcome on behalf all crew and all the best for your preparation.....

  

260311 

SNATCH + WOD

Snatch

 

75% x 2 x 6

 

Then

 

10Mins AMRAP

3 Power Clean 160# / 110#

6 HSPU

12 Squat