Today-AM Classes only. No classes at Maltese CrossFit Friday or Saturday
WOD
8x200m sprint @ 100% effort
begin each sprint every 3 min on the min.
Beware, the burpee penalty may be lurking......
post notes and each sprint time to comments
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Wednesday 100728
What is CrossFit (video)
Courtesy of CrossFit.com
(no it's not the same as Monday's)
WOD
3 rounds for time of:
30 wallballs
20 below the knee to overhead 65/45
10 weighted overhead backwards lunges
35/15
post times and notes to comments
Courtesy of CrossFit.com
(no it's not the same as Monday's)
WOD
3 rounds for time of:
30 wallballs
20 below the knee to overhead 65/45
10 weighted overhead backwards lunges
35/15
post times and notes to comments
Monday, July 26, 2010
Tuesday 100727
Notice: Coming Soon to Maltese CrossFit. PALEO DIET CHALLENGE Details to follow.
WOD
part 1.
run 200 m
20 T2B
20 box jumps 24/20
20 pull up
rest 30 sec.
part 2.
100 double unders
50 squats
30 push ups
rest 30 sec
part 3.
in 5 min complete
50 SDHP (95/65) and then;
amrap burpees in time remaining.
Each part has a 5 min time cap. Go until you complete the rx'd work or time expires.
After 5 min is up there will be 30 seconds of rest before the next part begins. The faster
you complete the work in parts 1 and 2 the longer your rest will be. In part 3, however,
everyone goes the entire 5 min.
post times, or work completed (if time expired), and notes to comments
ie 1. 4:15, 2. to 10 push ups, 3. 42 burpees
WOD
part 1.
run 200 m
20 T2B
20 box jumps 24/20
20 pull up
rest 30 sec.
part 2.
100 double unders
50 squats
30 push ups
rest 30 sec
part 3.
in 5 min complete
50 SDHP (95/65) and then;
amrap burpees in time remaining.
Each part has a 5 min time cap. Go until you complete the rx'd work or time expires.
After 5 min is up there will be 30 seconds of rest before the next part begins. The faster
you complete the work in parts 1 and 2 the longer your rest will be. In part 3, however,
everyone goes the entire 5 min.
post times, or work completed (if time expired), and notes to comments
ie 1. 4:15, 2. to 10 push ups, 3. 42 burpees
Sunday, July 25, 2010
Monday 100726
 |
| 2 of the Blue Angels FA/18 Hornets in Idaho Falls on saturday. |
WOD
"CrossFit Total"
1 back squat
1 shoulder press
1 deadlift
post total, 1RM from all three lifts and notes to comments
Thursday, July 22, 2010
Friday 100723
WOD
800 m run
21 sdhp 65/95
21 burpee box jump
400 m run
15 sdhp
15 burpee box jump
200 m run
9 sdhp
9 burpee box jump
post notes and times to comments
800 m run
21 sdhp 65/95
21 burpee box jump
400 m run
15 sdhp
15 burpee box jump
200 m run
9 sdhp
9 burpee box jump
post notes and times to comments
Thursday 100722
WOD
3 rounds for time of:
50 double unders
15 swings 53/35
15 pull ups
post times and notes to comments
3 rounds for time of:
50 double unders
15 swings 53/35
15 pull ups
post times and notes to comments
Tuesday, July 20, 2010
Wednesday 100721
Notice: The 11:00am class has been moved back to 12:00 for today only.
WOD
10 deadlifts 255/165
20 push ups
9 deadlifts
19 push ups
8 deadlifts
18 push ups
7 deadlifts
17 push ups
6 deadlifts
16 push ups
5 deadlifts
15 push ups
4 deadlifts
14 push ups
3 dead lifts
13 push ups
2 deadlifts
12 push ups
1 deadlift
11 push ups
for time:
post times and notes to comments
WOD
10 deadlifts 255/165
20 push ups
9 deadlifts
19 push ups
8 deadlifts
18 push ups
7 deadlifts
17 push ups
6 deadlifts
16 push ups
5 deadlifts
15 push ups
4 deadlifts
14 push ups
3 dead lifts
13 push ups
2 deadlifts
12 push ups
1 deadlift
11 push ups
for time:
post times and notes to comments
Monday, July 19, 2010
Tuesday 100720
WOD
Front Squats
5 x 3-4 reps
+
tabata ring rows
post notes, loads, and tabata score to comments
Sunday, July 18, 2010
Monday 100719
WOD
4 rounds for time of:
400 m run
15 thrusters 95/65
30 sit ups
Post times and notes to comments
4 rounds for time of:
400 m run
15 thrusters 95/65
30 sit ups
Post times and notes to comments
Friday, July 16, 2010
Saturday 100717
WOD
40 swings 53/35
overhead weaighted walk 40 m. 135/95
40 front squat w/ KB 53/35
overhead weighted walk 40 m
30 swings
overhead weighted walk 40 m
30 front squats w/ KB
overhead weighted walk 40 m
20 swings
overhead weighted walk 40 m
20 front squats w/ KB
for time:
post times and notes to comments
40 swings 53/35
overhead weaighted walk 40 m. 135/95
40 front squat w/ KB 53/35
overhead weighted walk 40 m
30 swings
overhead weighted walk 40 m
30 front squats w/ KB
overhead weighted walk 40 m
20 swings
overhead weighted walk 40 m
20 front squats w/ KB
for time:
post times and notes to comments
Thursday, July 15, 2010
Friday 100716
The Keiser force machine.
A 160lb beam, driven 5' with a 9lb shot hammer.
Class is going to be held at Freeman Park. Meet by the memorial at class time.
5:30a, 11a, and 3:30p classes only.
WOD
Run 5 k
post notes and times to comments
Wednesday, July 14, 2010
Thursday 100715
WOD
AMRAP 3 min
Wallballs
Rest 5 min
AMRAP 3 min
Push ups
Rest 5 min
AMRAP 3 min
Overhead walking lunges
Post number of reps from each and notes to comments
AMRAP 3 min
Wallballs
Rest 5 min
AMRAP 3 min
Push ups
Rest 5 min
AMRAP 3 min
Overhead walking lunges
Post number of reps from each and notes to comments
Tuesday, July 13, 2010
Wednesday 100714
WOD
AMRAP 15 min of:
1 squat clean
3 jerks push or split
5 pull ups
post rounds and notes to comments
Monday, July 12, 2010
Sunday, July 11, 2010
Monday 100712
WOD
"G.I. Jane"
100 burpee pull-ups
for time
there are two requirements. chest hits the deck, and chin over the bar on every rep.
be sure to check out the video.
G.I. Jane [wmv]
post notes and times to comments
"G.I. Jane"
100 burpee pull-ups
for time
there are two requirements. chest hits the deck, and chin over the bar on every rep.
be sure to check out the video.
G.I. Jane [wmv]
post notes and times to comments
Friday, July 9, 2010
Saturday 100710
For time:
Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump that many reps
Squat that many reps
post times, jumps, and notes to comments
Thursday, July 8, 2010
Friday 100709
photo courtesy of crossfit.com
WOD
Hang Power Snatch
3 x 4-5 reps
+
AMRAP 4 min
box jumps 24/20
post notes, loads, and jumps to comments
Wednesday, July 7, 2010
Thursday 100708
Skill work
pose running
WOD
20 min run
cover as much distance as you can
post distances and notes to comments
pose running
WOD
20 min run
cover as much distance as you can
post distances and notes to comments
Tuesday, July 6, 2010
Wednesday 100707
WOD
21-18-15-12-9-6-3
rep rounds of:
walking lunges
thrusters 95/65
knees to elbows
pull ups
post times and notes to comments
Monday, July 5, 2010
Tuesday 100706
WOD
press
3 sets of 4-5 reps
+
for times:
25 burpees
rest 2 min
25 burpees
post times, loads and notes to comments
press
3 sets of 4-5 reps
+
for times:
25 burpees
rest 2 min
25 burpees
post times, loads and notes to comments
Thursday, July 1, 2010
Friday 100702
Reminder: No Classes at Maltese CrossFit Saturday or Monday. Everyone have a great and safe holiday!
WOD
"Chelsea"
On the min every min for
30 min complete:
5 pull ups
10 push ups
15 squats
Go until you can no longer complete all 30 reps in one min. That min is your score. Complete AMRAP with time remaining.
Post score, rounds, and notes to comments.
WOD
"Chelsea"
On the min every min for
30 min complete:
5 pull ups
10 push ups
15 squats
Go until you can no longer complete all 30 reps in one min. That min is your score. Complete AMRAP with time remaining.
Post score, rounds, and notes to comments.
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