WOD "Capital Crossfit"
Do as many reps as possible at each station. Spend 3 minutes at each station and 1 minute rest between stations. Each rep counts as one point.
KB swing @ 8kg
DB swing @ 8kg
Weighted walking lunges @ 8kg per hand
20m Sprints (every 20m is 5 points)
Turkish Get-Ups (TGU)
Pull ups and/or Ring dips (Mix it up anyway you like)
Push ups
Bench press @ 30kg/40kg
Row 600m (Do not count reps for this. Just complete the 600m)
Sit ups
Total points 602
How is it compared to Pushmore?
- The gym is very small (1/4 of pushmore size probably)
- Has more machines than Pushmore =)
- Very small group of people (8 usually)
- The trainer is buff
- The peoples forms are absolutely TERRIBLE (The trainer doesn't teach them correct form)
I felt like I should have told them or showed them how it should be done. It was killing me just watching them. The only reason I didn't say anything is because it is not my place to say so seeing as it was my first time there.
Anyway here are some photos of the place. Hope you al like it and let me know what you think =)
Excellent man! First time seeing a fellow Pushmorian at another crossfit gym. Glad to know that our standards in KL are much higher!
ReplyDeleteYour quote: "Spar-tans after dominating the WOD". Your description of yourself sums up your egotistical dum fuck comments. You no more dominated the WOD than you have any comprehension of what a spartan is. You are happy to suck up our immense hospitality and smile and have me pose for a picture with you (post workout) and then you crap on us publicly. If you have a problem with what we do then confront us directly don't hide behind your shitty, kidddy, blog. Grow-up.
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