Wednesday 100901

Brandon and I, hangin' on a ledge and taking in the view, from atop the "Grand Teton".

WOD
"Elizabeth" (video)
21,15,9 rep rounds of:
squat cleans  135/95
ring dips

post diet, times, and notes to comments

Tuesday 100831

WOD
400 m run
50 sit ups
400 m run
50 supermans
400 m run
25 K2E
400 m run
25 good morning  45lb barbell
400 m run

post diet, times, and notes to comments

Monday 100830

Sarah, showing us how to squat

WOD
"Karen"
150 wallball shots
for time

post diet, times, and notes to comments

Saturday 100828

WOD
200 m run
30 reps of
OHS  95/65
push ups
swings  53/35
200 m run
20 reps of
OHS
push up
swings
200 m run
10 reps of
OHS
push up
swings
200 m run

post diet, times, and notes to comments

Friday 100827

WOD
for times
50 pull ups
rest 2 min
50 burpees
rest 2 min
50 box jumps


post diet, times, and notes to comments

WOD
Complete as many rounds as possible in 20 minutes of:

65/95 pound Thruster, 5 reps
65/95 pound Hang Powercleans, 7 reps
65/95 pound Sumo Deadlift High-pull, 10 reps
 
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Wednesday 100825

 

some pics from the last few days

WOD
"Annie"
50-40-30-20-10 rep rounds of:
double unders
sit ups

post diet, times and notes to comments

Tuesday 100824

WOD
shoulder press
1-1-1-1-1-1-1
+
bottom to bottom
tabata squats

post diet, loads and notes to comments

Monday 100823

WOD
3 rounds for time of:
15 deadlift  175/225
20 toes to bar
400 m run

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Saturday 100821

WOD
For time:
run 400 m
3 rounds of
15 pull ups
15 burpees
15 box jumps  24/20
run 400 m

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Friday 100820

WOD
1 mile run
+
21-15-9 rep rounds of
KB lunges
KB box step ups
KB front squats
for time


post diet, times and notes to comments

Thursday 100819

WOD

Over Head Squat
1,1,1,1,1,1,1
+
mystery conditioning wod

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Wednesday 100818

WOD

AMRAP 20 min
4 pull ups
8 burpees
12 squats

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Tuesday 100817

WOD
3 rounds for time
10 hang power cleans 95/65
100' farmers carry
25 box jumps

Post notes, diet, and times to comments

Monday 100816

If you have missed any workouts for the paleo challenge, you need to make them up this week.

WOD

AMRAP 5 min
wallballs rest 2 min
AMRAP 5 min
push up rest 2 min
AMRAP 5 min
double unders

Saturday 100814

T-SHIRTS!!
The back  reads "unkown and unkowable" at the top and our web address at the bottom.
Mens sizes are L-XL-XXL
Womens sizes are M-L-XL

WOD
AMRAP 15 min
Tire Flips

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Friday 100813

WOD
4 x 400 m runs
rest 3 min b/t efforts

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Thursday 100812

WOD

"Fran"
21-15-9 rep rounds of:
thrusters  95/65
pull ups

post notes, food and times to comments

Wednesday 100811

WOD
Deadlift
3,3,2,2,1,1

Post EVERYTHING you eat, loads and notes to comments.

Tuesday 100810

Team Maltese CrossFit at the Casper Combat Challenge

WOD

3 rounds of
10 reps ground to overhead  95/65
200 yard shuttle  (50 yds, there and back twice)
for time

post diet, times and notes to comments

remember, you must pay attention to everything you put in your hole.  ie. cream in your coffee, salt or seasoning on your steak or chicken, etc.  Everyone is counting on your honesty just as you are counting on theirs so be accountable and write it all down.

Monday 100809

Paleo Challenge begins today. Note the new web-page with the food list. Please stop by the gym for your info packet and rules even if you aren't planning on a WOD.

WOD
"Filthy Fifty"
for time:
50 box jumps  24" box
50 jumping pull ups
50 swings  1 pood
50 walking lunges
50 knees to elbows
50 push press  45 lb
50 back extensions
50 wall balls  20/14 to 10'
50 burpees
50 double unders

post times and notes to comments

Saturday 100807

Mitch and Deryk-syncronized box jumping
( is there a swimming future?)

WOD
21,18,15,12,9,6,3 rep rounds of
dips
sit ups
burpees

post notes and times to comments

Friday 100806

WOD
AMRAP 20 min
10 wall balls  20/14
10 box jumps  24/20
20 double unders

post notes and rounds completed to comments

Thursday 100805

WOD
"Helen"
3 rounds for time of:
400 m run
21 KB swings  1/1.5 pood
12 pull ups

post times and notes to comments

Wednesday 100804

Bond, dragging "rescue randy" in Casper

WOD
for time:
30 back squats-body weight
run 1 mile

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Tuesday 100803

No 11:00 am class today.

WOD

Split Jerk
3,3,2,2,1,1 rest 4 min b/t sets
+
500 m row for time

post times, loads and notes to comments

Monday 100802

WOD
"Cindy"
AMRAP 20 min
5 pull up
10 push up
15 squats

or

"Mary"
AMRAP 20 min
5 HSPU
10 one legged squats  alt. legs
15 pull ups

post WOD and rounds to comments