Thursday, September 30, 2010

Friday 101001



HAPPY BIRTHDAY LORI!!!


WOD

2 rounds
500 m row
25 burpees

post times and notes to comments

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.

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

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

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

Wednesday, September 22, 2010

Thursday 100923

Class will be held @ Freeman Park

WOD

run 5k

post times and notes to comments

Tuesday, September 21, 2010

Wednesday 100922

WOD

21,15,9 rep rounds of:
pull ups
burpees

post times and notes to comments

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

Sunday, September 19, 2010

Monday 100920

WOD

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

Thursday, September 16, 2010

Friday 100917

WOD
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

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

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

Sunday, September 12, 2010

Monday 100913


WOD
split jerk
2,2,2,2,2
+
tabata burpees

post loads, score, and notes to comments

Friday, September 10, 2010

Saturday 100911

WE WILL NEVER FORGET
WOD
"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

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

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

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

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

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