HAPPY BIRTHDAY LORI!!!
WOD
2 rounds
500 m row
25 burpees
post times and notes to comments
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday 100930
WOD
50 wallballs
50 pull ups
35 wallballs
35 pull ups
20 wallballs
20 pull ups
post times and notes to comments
Tuesday, September 28, 2010
Monday, September 27, 2010
Tuesday 100928
WOD
"Tabata This"
double unders
push press 45#
box jumps 20"
KB swings 53/35
do all 8 rounds of each before moving on to the next.
sub single-leg jump rope, alt legs at each interval, if you do not have consistant double unders.
lowest scoring round of each movement is your score.
post notes and total-low-score to comments.
"Tabata This"
double unders
push press 45#
box jumps 20"
KB swings 53/35
do all 8 rounds of each before moving on to the next.
sub single-leg jump rope, alt legs at each interval, if you do not have consistant double unders.
lowest scoring round of each movement is your score.
post notes and total-low-score to comments.
Sunday, September 26, 2010
Monday 100927
WOD
7 rounds for time:
200 m run
7 power cleans 175/105
Post times and notes to comments
7 rounds for time:
200 m run
7 power cleans 175/105
Post times and notes to comments
Friday, September 24, 2010
Saturday 100925
WOD
"Fight Gone Bad"
3 rounds, 1 min at each station of:
wallballs 20# to 10'
sdhp 75#
box jumps 20"
push press 75#
row (calories)
rest
post total reps and notes to comments
"Fight Gone Bad"
3 rounds, 1 min at each station of:
wallballs 20# to 10'
sdhp 75#
box jumps 20"
push press 75#
row (calories)
rest
post total reps and notes to comments
Thursday, September 23, 2010
Friday 100924
WOD
coaches choice.
for those of you who might be working out somewhere else today, choose your own wod.
Pick one from an affiliate site or the main site. rest day is not a viable choice.
post wod, times, and notes to comments
coaches choice.
for those of you who might be working out somewhere else today, choose your own wod.
Pick one from an affiliate site or the main site. rest day is not a viable choice.
post wod, times, and notes to comments
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Monday, September 20, 2010
Tuesday 100921
WOD
3 rounds for time:
10 overhead squats 135/95
50 double unders
post times and notes to comments
3 rounds for time:
10 overhead squats 135/95
50 double unders
post times and notes to comments
Sunday, September 19, 2010
Monday 100920
Deadlifts
3,3,3,3,3
let go of the bar at the bottom. THIS IS NOT A REST BREAK. reset and pull again.
post loads and notes to comments
Friday, September 17, 2010
Saturday 100918
WOD
as a team
4 rounds of
7 tire flips [together]
21 burpee tire jump thrus [per person]
run 400 m [per person]
each team member must complete each phase before anyone moves on to the next.
post times and notes to comments
as a team
4 rounds of
7 tire flips [together]
21 burpee tire jump thrus [per person]
run 400 m [per person]
each team member must complete each phase before anyone moves on to the next.
post times and notes to comments
Thursday, September 16, 2010
Friday 100917
for time:
150 push ups
[the catch: you must maintain a plank position. even in rest. anytime that is broken you must sprint 140 m (70 m down and back) and then continue push ups. ]
post times, # of sprints, and notes to comments
Wednesday, September 15, 2010
Thursday 100916
WOD
400 m walking lunge
for time
back knee gently kisses the ground on every step. all foward progress must be a lunge.
post times and notes to comments
400 m walking lunge
for time
back knee gently kisses the ground on every step. all foward progress must be a lunge.
post times and notes to comments
Tuesday, September 14, 2010
Wednesday 100915
WOD
3 rounds for time
10 front squats 155/95
80 m sprint
20 burpees
front squats must be cleaned from the ground.
set a cone at 40 meters. run there, touch it, and run back.
post times and notes to comments
3 rounds for time
10 front squats 155/95
80 m sprint
20 burpees
front squats must be cleaned from the ground.
set a cone at 40 meters. run there, touch it, and run back.
post times and notes to comments
Monday, September 13, 2010
Tuesday 100914
WOD
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats
you must complete all of one movement before moving on to the next.
Post times and notes to comments
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats
you must complete all of one movement before moving on to the next.
Post times and notes to comments
Sunday, September 12, 2010
Friday, September 10, 2010
Saturday 100911
 |
| WE WILL NEVER FORGET |
"Ryan"
5 rounds for time:
7 muscle ups
21 burpees
each burpee is finished with a 1' jump above max reach
If you don't have muscle ups,
sub 3 pull ups and 3 dips for each muscle up.
Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was a Maplewood, Missouri firefighter. He is survived by his parents Andrew and Jackie Hummert. Ryan first appeared on the CrossFit website 8 October 2008.
post times and notes to comments.
Thursday, September 9, 2010
Friday 100910
WOD
21,18,15,12,9,6,3
rep rounds of:
SDHP 75/45
push jerk 75/45
post times, diet, and notes to comments
21,18,15,12,9,6,3
rep rounds of:
SDHP 75/45
push jerk 75/45
post times, diet, and notes to comments
Wednesday, September 8, 2010
Thursday 100909
WOD
40 swings 53/35#
10 box jumps 24/20"
30 swings 53/35#
20 box jumps 24/20"
20 swings 53/35#
30 box jumps 24/20"
10 swings 53/35#
40 box jumps 24/20"
for time
post times, diet, and notes to comments
40 swings 53/35#
10 box jumps 24/20"
30 swings 53/35#
20 box jumps 24/20"
20 swings 53/35#
30 box jumps 24/20"
10 swings 53/35#
40 box jumps 24/20"
for time
post times, diet, and notes to comments
Tuesday, September 7, 2010
Wednesday 100908
WOD
3 rounds for time
800 m run
25 pull ups
25 push ups
post diet, times, and notes to comments
3 rounds for time
800 m run
25 pull ups
25 push ups
post diet, times, and notes to comments
Monday, September 6, 2010
Friday, September 3, 2010
Saturday 100904
Rest Days
No classes at Maltese CrossFit through Monday.
Everyone have a great weekend. Classes will resume as scheduled on Tuesday morning.
The first Labor Day in the United States was celebrated on September 5, 1882 in New York City. It became a federal holiday in 1894, when, following the deaths of a number of workers at the hands of the U.S. military and U.S. Marshals during the Pullman Strike, President Grover Cleveland put reconciliation with the labor movement as a top political priority. Fearing further conflict, legislation making Labor Day a national holiday was rushed through Congress unanimously and signed into law a mere six days after the end of the strike. The September date was chosen as Cleveland was concerned that aligning an American labor holiday with existing international May Day celebrations would stir up negative emotions linked to the Haymarket Affair. All 50 U.S. states have made Labor Day a state holiday.
The form for the celebration of Labor Day was outlined in the first proposal of the holiday: A street parade to exhibit to the public "the strength and esprit de corps of the trade and labor organizations," followed by a festival for the workers and their families. This became the pattern for Labor Day celebrations. Speeches by prominent men and women were introduced later, as more emphasis was placed upon the economic and civil significance of the holiday. Still later, by a resolution of the American Federation of Labor convention of 1909, the Sunday preceding Labor Day was adopted as Labor Sunday and dedicated to the spiritual and educational aspects of the labor movement.
post thoughts to comments
No classes at Maltese CrossFit through Monday.
Everyone have a great weekend. Classes will resume as scheduled on Tuesday morning.
The first Labor Day in the United States was celebrated on September 5, 1882 in New York City. It became a federal holiday in 1894, when, following the deaths of a number of workers at the hands of the U.S. military and U.S. Marshals during the Pullman Strike, President Grover Cleveland put reconciliation with the labor movement as a top political priority. Fearing further conflict, legislation making Labor Day a national holiday was rushed through Congress unanimously and signed into law a mere six days after the end of the strike. The September date was chosen as Cleveland was concerned that aligning an American labor holiday with existing international May Day celebrations would stir up negative emotions linked to the Haymarket Affair. All 50 U.S. states have made Labor Day a state holiday.
The form for the celebration of Labor Day was outlined in the first proposal of the holiday: A street parade to exhibit to the public "the strength and esprit de corps of the trade and labor organizations," followed by a festival for the workers and their families. This became the pattern for Labor Day celebrations. Speeches by prominent men and women were introduced later, as more emphasis was placed upon the economic and civil significance of the holiday. Still later, by a resolution of the American Federation of Labor convention of 1909, the Sunday preceding Labor Day was adopted as Labor Sunday and dedicated to the spiritual and educational aspects of the labor movement.
post thoughts to comments
Thursday, September 2, 2010
Friday 100903
We need food charts from all of you every week. You cannot win the challenge with out showing us what you have, and have not eaten.
WOD
"Diane"
21,15,9 rep rounds of
deadlift 225/155
hand stand push ups
post DIET, times, and notes to comments
WOD
"Diane"
21,15,9 rep rounds of
deadlift 225/155
hand stand push ups
post DIET, times, and notes to comments
Wednesday, September 1, 2010
Thursday 100902
WOD
"Nicole"
AMRAP 20 min of:
400 m run
max rep pull-ups
post diet, rounds, pull ups per round, and notes to comments
"Nicole"
AMRAP 20 min of:
400 m run
max rep pull-ups
post diet, rounds, pull ups per round, and notes to comments
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