TUESDAY 111025

STRENGTH

Strict Press - Week #4

SKILL

Hang Power Snatch - 3-3-3-3

WOD

21-15-9
KB Lunges
KB Box Step Ups
KB Front Squats

Compare to August 20, 2010

MONDAY 111025

STRENGTH

Back Squat -  Week #4


WOD

3 RDS

8 - Clean and Jerks - 135/95
16 - Pullups

FRIDAY 111021

HAPPY 61st BIRTHDAY TO                          SU

                                          



STRENGTH

Bench Press - Week #3


WOD

Row 1000m

rest 7 min - Work on HSPU - (depth/holds/walks/negatives)

Row 1000m

rest 7 min - Work on HSPU - (depth/holds/walks/negatives)

Row 1000m

THURSDAY 111020

Strength

Deadlift - Week #3


WOD

5 RDS

7 Squat Cleans - 155/105
14 KB Swing - 53/35

WEDNESDAY 111019

STRENGTH

Weighted Pullups/Strict Pullups
Work to a 1RM


WOD

AMRAP 2 min

7 Ring Pushups
14 Knees 2 Elbows

rest 2 min

AMRAP 5 min

7 Ring Pushups
14 - 4 count flutter kicks

rest 2 min

AMRAP 8 min
7 Ring Pushups
14 Situps

TUESDAY 111018

Strength

Press -  Week #2


WOD

3 RDS

10 Overhead Squats - 135/95
50 Double Unders

MONDAY. 111017

Strength

Back Squat - Week 3


WOD

Box Jumps - 5 x 20 - rest 1:30 - work on speed

+

400m run x 3 - rest 1:1 - try to keep all within 5 sec of each other

SATURDAY 111015

WOD

"DANIEL"

50 Pullups
400m Run
21 Thrusters - 95/65
800m Run
21 Thrusters - 95/65
400m Run
50 Pullups


Thanks to everyone who came out for the workout/event today.  Was a good crowd and a lot of fun.  We will try to do something like this once a month.  Thanks again everyone

FRIDAY. 111014

Strength

Bench Press - Week 2


WOD

3 RDS

12 Renegade Rows - 45/30
12 Push Press - 95/65
12 Burpees

THURSDAY. 111013

Strength

Deadlift - Week 2


WOD

Ball Slams
5 x 15 reps - rest 1:00
+
Sled pushes
6x100ft
+

WEDNESDAY 111012

STRENGTH/SKILL
Snatch Balance - 1-1-1-1-1


WOD
4 sets
3 Heavy Front Squats - 75-80%
2 Rope Climbs
400 m row
Rest 4 min between

TUESDAY 111011

Strength
Strict Press - Week 2

Clean Pulls - 3-3-3-3-3

WOD

Tabata - Double Unders

MONDAY 111010

Strength

Back Squat - Week 2

WOD

10 RDS

5 Pullups
10 Pushups
15 Squats

Rest 3 Min

5 Rds

5 Pullups
10 Pushups
15 Squats

FRIDAY 111007

Strength

Bench Press - Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%

WOD

7 RDS

5 Strict Pullups
7 Ring Dips

THURSDAY 111006

Strength

Deadlift - Week 1
5 @ 65%
5 @ 75%
5+@ 85%

WOD

43 Box Jumps
43 Pushups - Hand Release
43 Situps
43 cal - Airdyne
43 KB Swings - 1.5 pood/1 pood
43 Walking Lunges
43 cal - Rower
43 Wall Balls - 20/14
43 Double Unders
400m Run


Workout courtesy of Matt for his birthday.  Any guesses on age?

WEDNESDAY 111005

Strength

Hang Power Cleans
2-2-2-2-2 : rest 2-3 min b/t


WOD

5 RDS

9 DB Thrusters - 50/35
20 yd Bear Crawl
9 Ring Rows

TUESDAY 111004

Strength

Press - Week 1
5 @ 65%
5 @ 75%
5+ @ 85%


WOD

3 RDS

400m Run
10 HSPU
15 Chest 2 Bar Pullups

MONDAY. 111003

Back Squat
5 @ 65%
5 @ 75%
AMRAP @ 85%


WOD

AMRAP 8 Min

4 Burpees
6 Box Jumps - 30/24


We are starting the strength cycle this week. This is week 1. We are going to be doing the lifts Monday, Tuesday, Thursday, Fridays. If miss a lift make sure and make it up.

FRIDAY 110930

Strength/Skill

Hang Power Snatch - 5 sets x 3 reps - rest 2-3 min; work on speed under the bar

WOD

2 RDS

50 Pullups
100 Double Unders

Compare to 9/13/2011

THURSDAY 110929

WOD

30 min AMRAP

12 Push Press - 95/65
12 Back Squat - 95/65
12 Toes 2 Bar
800m Run

WEDNESDAY 110928

Strength

Deadlift - Work to a heavy single

WOD

4 sets
Row 25 cal
15 Dips
15 Russian KB Swing - 70/53

rest 2:30 b/t sets

TUESDAY. 110927

WOD

"NANCY"

5 RDS 

Run 400
15 Overhead Squats - 95/65

MONDAY. 110926

Strength
Bench Press - Work to heavy single

WOD
TABATA THIS-

Pullups
Pushups
Situps
Squats

FRIDAY 110923

Strength

Front Squat
     Work to a Heavy Single - then
     2 sets of 1 Rep at 90% of that single - then
     3 sets of 2 Reps at 80% of that single

WOD

3 RDS

2 Rope Climbs
15 Wall Balls
200m Run

THURSDAY 110922

Strength/Skill

Dips - 5 x 7-9 reps : rest :30 sec
Pullups - 5 x 15 reps : rest 2:00 min


WOD

15 Burpees (As Fast As Possible) x 5 sets - rest 1:00 between sets

Post

50 Situps

WEDNESDAY 110921

Strength
Work to a heavy 1 Press

WOD

5 RDS

2 Press @ 80% of heavy single
2 Strict Pull-ups
2 Press @ 80% of heavy single
4 Strict Pull-ups
2 Press @ 80% of heavy single
6 Strict Pull-ups

TUESDAY 110920

WOD

"CLAUDIA"

5 Rounds For Time

20 KB Swings - 1.5/1 pd
400m Run

MONDAY 110919

Strength
Back Squats - Work to a Heavy Single - Close to a 1 RM

WOD

AMRAP 12 Min

3 HSPU
6 Box Jumps - 30/24
9 Lunges


We will be starting the 5-3-1 Strength program again the first week of October.  We will be establishing 1RM or near 1RM in the 4 lifts in the next few weeks

FRIDAY 110916

Strength

Overhead Squats - 5 x 2-3 reps ; Rest 3 min between

WOD

4 sets

25 Airdyne cal
20 Ring Push ups
rest 2:00 min between rds

THURSDAY 110915

WOD

Row 2000m

rest 5 min

10 min AMRAP

10 Burpees
15 Box Jumps
20 Situps

WEDNESDAY 110914

Strength/Skill

High Hang Squat Cleans - Light weight - Work on speed getting under the bar - 15 Min

WOD

Short Sprint - Opposite end of Parking Lot
15 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
12 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
 9 Dumbell Squat Clean Thrusters - 50/30

TUESDAY 110913

Strength/Skill
Weighted lunges - 4 x 10 (5 each leg)

WOD

4 RDS

25 Pullups
50 Double Unders

MONDAY 110912

Strength/Skill

Deadlift 5x5 - @ 75-80% ; rest 2-3 min between sets

WOD

3 RDS
Run 400m
12 wall balls

FRIDAY. 110909

WOD

"ELIZABETH"

21-15-9

Squat Cleans - 135/95#
Ring Dips

Only morning classes today
No afternoon classes

Happy 30th Birthday Mimi

THURSDAY. 110908

WOD

Death by pullup

Do 1 pullup the first min, 2 the second min, 3 the third min, and continue until you cannot complete the number of pullups in that minute.

Post WOD

Sled pushes


THERE ARE NO AFTERNOON CLASSES ON FRIDAY. ONLY 5:30 - 9:30 - and 11:30 am classes.
Thanks

WEDNESDAY. 110907

WOD

For Time:

30 Bodyweight Back Squats
1 Mile Run

Fireman vs. County Cops Softball Game 7 pm tonight Melaleuca Field

TUESDAY. 110906

WOD

150 pushups

Only can rest in the up position. If stop or rest must run 40 yds

MONDAY 110905

NO CLASSES TODAY

ENJOY THE HOLIDAY

FRIDAY 110902

WOD

For Max Calories and For Time

1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65
1 Min Airdyne
10 Overhead Squats - 95/65

With continuous running clock bike for 1 min, jump off do overhead squats, back on bike, look at clock and go for exactly 1 min, repeat 5 times.  Score is total Calories and Time

THURSDAY 110901

Strength/Skill

Snatch Grip Deadlift 4 x 4 reps : work position

WOD

200m accelerating runs x 5

Post

AB work

WEDNESDAY 110831

Strength/Skill

Close Grip Bench Press;  3-3-3-3-3; rest 2 min
Reverse Med Ball Throws; 5-5-5-5-5;  rest 2 min


WOD

100 Double Unders
50 Renegade Rows

TUESDAY 110830

STRENGTH
Hand Stand Pushups - 5 x 7-10 ;  rest 1-2 min

WOD

10-9-8-7-6-5-4-3-2-1
Front Squat
Strict Pullups

MONDAY 110829

Strength
Clean Pulls
3-3-3-3-3  ;  rest 2-3 min  1st from ground next 2 from hang


WOD

"HELEN"

3 RDS

400 m Run
21 KB Swings  53/35
12 Pullups

FRIDAY. 110826

WOD

AMRAP 3 min

5 Pullups
10 pushups
15 Squats

Rest 2 min

AMRAP 6 min

5 Pullups
10 Pushups
15 Squats

Rest 2 min

7 RDS for time

5 Pullups
10 Pushups
15 Squats

THURSDAY 110825

Strength/Skill

Snatch - 5 x 2


WOD
5 RDS

150m Farmer Carry 50/30 each hand
10 Burpee Pullups

WEDNESDAY 110824

WOD

800 m Run
30 Box Jumps
800m Run
30 Push Press 115/75
800 m Run

TUESDAY 110823

Strength/Skill

Toes 2 Bar 5 x 15 ; rest 1 min

WOD

5 RDS
35 Double Unders
200 m run

MONDAY. 112108

Strength

Front squat 5 x 3 : rest 3 min

WOD

"Jackie"

1000 m row
50 Thrusters - 45#
30 Pullups

SATURDAY 112008

Guts and Glory Mud Run
+
Mud Volleyball

Thanks to all that came out and participated in the run and then the impromtu entrance into the mud volleyball tournament

Pictures will be up when I get copies of them

Weekend of Sept 2 there is a race called the 5k Foam Fest.  It will be similar to the one that we ran today.  We will be trying to get people together again for that race.  Ask anyone that ran today, fun time and a good workout.

FRIDAY. 110819

Skill

Pick a skill and spend time on it


WOD

500 m row
Rest 3 min
500 m row
Rest 3 min
500 m row


NO CLASSES ON SATURDAY. WE WILL BE RUNNING IN THE GUTS AND GLORY MUD RUN AT SANDY DOWNS
WE ARE TURNING IN REGISTRATION MONEY TOMORROW AFTERNOON. STILL TIME TO SIGN UP AND JOIN IN THE FUN

THRUSDAY 110818

STRENGTH/SKILL

Snatch Balance  -  4 x 3 reps

WOD
100 FT Overhead Walking Lunge  45/25
21 Pullups
100 ft Overhead Walking Lunge 45/25
15 Pullups
100 ft Overhead Walking Lunge 45/25
9 Pullups
100 ft Overhead Walking Lunge 45/25

WEDNESDAY. 110817

WOD

4 RDS

Run 400m
5 Deadlifts. Heavy

If want to run in mud run Saturday fill out registration form at gym along with $10 and I will turn them in Thursday.

TUESDAY 110816

WOD

Clean & Jerk
1-1-1-1-1-1-1

Sign up for those interested in the Guts & Glory Run in the gym

MONDAY. 110815

WOD

"BARBARA"

5 RDS

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest precisely 3 min between rounds
Time each round

SATURDAY 110813

WOD

9:30 am Team WOD

If coming for open gym come early if possible.  9:30

FRIDAY 110812

WOD

NATE AMRAP 20 MIN 2 Muscle Ups 4 Hand Stand Push Ups 8 Kettle Bell Swings - 2 Pood In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

THURSDAY 110811

Strength/Skill
Snatch Grip Push Press  4 x 5-7 reps  ;  rest 3 min


8 Min AMRAP

200m Run
15 Pushups

WEDNESDAY. 110810

Run 400 m

3 RDS

15 Bent over rows. DB 45/30
25 Situps

Run 400 m

2 RDS

15 Bent over rows. DB 45/30
25 Situps

Run 400 m

15 Bent over rows. DB 45/30
25 Situps

Run 400 m

TUESDAY 110809

WOD

"FILTHY FIFTY"

50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

MONDAY 110808

Strength/Skill

Front Squats - 5 x 3-5 reps : rest 4 min

WOD

3 RDS
10 Supine Ring Rows
25 Plate pick ups - Ground to over head 45/25

FRIDAY. 110805

Strength/Skill

10 Min
Hand-Stand-Push-Up work - Against wall / Free standing / Walking

WOD

25-20-15

Box Jumps
SDHP

THURSDAY 110804

Strength/Skill

Reverse Med Ball Throws 5x5

WOD

7 Rds

5 Strict Pullups
10 Plyo Pushups


-Perform a plyo push up by placing one hand on a 45 lbs plate and other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate and repeat.

WEDNESDAY 110803

Strength/Skill

DB Shoulder Press 4 x 7-9 reps  ;  Rest 2 min


WOD

3 RDS
30 cal on Airdyne
15 DB Hang Squat Cleans  -  45/30

TUESDAY. 110802

Strength/Skill

Single leg deadlifts - 5 x 5 each leg

WOD

Run 800 m x 4
Rest 2 min between runs

MONDAY. 110801

WOD

10-9-8-7-6-5-4-4-2-1

Overhead Squats - 115/75
Pullups

FRIDAY 110729

WOD

50 Box Jumps
40 Hand Release Pushups
30 Double Unders
20 KB Swings
10 Toes 2 Bar
800 m Run
10 Toes 2 Bar
20 KB Swings
30 Double Unders
40 Hand Release Pushups
50 Box Jumps

THURSDAY 110728

WOD

4 RDS

Run 400 meters
50 Squats

WEDNESDAY 110727

WOD Stength/Skill

Split Jerk

3-3-2-2-1-1

TUESDAY 110726

Strength
Hang Squat Clean  -  10 Min Technique
Lower Weight working on speed/getting underneath the bar

WOD

4 RDS
Run 200 m
15 Burpees
15 Pullups

Rest 2:30 b/t Rds

MONDAY 110725

Strength/Skill

Split Squats 5 x 5 each Leg -  rest :15 sec
Pushups 5 x 12-20  Rest 2:00 min


WOD

Row/Bike 100/150 cal for Time
        Row 100 cal    -   Bike 150 cal
        your choice

FRIDAY 110722

Skill/Strength

Power Snatch


WOD

AMRAP 10 MIN

30 Double Unders
15 Power Snatch  75/55

THURSDAY 110721

WOD

20 MIN AMRAP

800m Run
15 Box Jumps
10 Pullups

WEDNESDAY 110720

Strength
Back Squats  -  7-9 reps x 4 sets : rest 3-4 min

WOD
Row 500m
25 Burpees
Row 500m

TUESDAY 110719

Strength/Skill

Strict Press 5-4-3-4-5  Rest 30 Sec
Pullups - 10-20 Unbroken x 5  Rest 3 min


WOD
Tabata Situp

MONDAY 110718

Strength/Skill
Clean Grip Dead Lift
3-3-3-3-3

WOD

3 RDS

Run 200m
10 Squat Cleans  135/95
10 Dips

SATURDAY 110716

9:30 Team WOD--Teams of 3:---4 RDS For Time
                                                      400m Run
                                                      75 Box Jumps
                                                      75 Wall Balls
10:30 Open Gym

FRIDAY 110715

Strength/Skill

Squat Cleans  -   Work on technique and touch and go. Work to a tough weight

WOD

5 sets

10 Burpees
30 Airdyne Cal

Rest 3 min b/t

THURSDAY 110714

WOD

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats


Must complete all of one exercise before moving on the next

WEDNESDAY 110713

WOD

Power Snatch - Technique work

Overhead Squats - 3-3-3-3-3  Rest 3-4 Min between

Run 400m x 4:  Rest 2 min  Keep all at same pace 

TUESDAY 110712

Strength/Skill

Dips/Ring Dips (weighted)  4 x 4-7 reps  Rest 30 sec
Double Unders  4 x 40 Rest 2 Min


WOD

3 Rds For Time

25 DB DL
15 DB Push Press
5 Broad Jumps (mark distance pre-wod)

MONDAY 110711

Strength/Skill

Front Squat   6 x 2 at 85-90%  rest 10 sec
Box Jumps   6 x 5  Rest 3-4 min

WOD

For Time
Row 500 m
25 Squats
25 Situps
Run 400 m
Row 250 m
15 Squats
15 Situps
Run 200 m

SATURDAY 110709

WOD

9:30 Team WOD

10:30  Open Gym

FRIDAY. 110708

Strength
Hang Power Clean
5-5-3-3-1-1

WOD

3 Sets
25 Pullups
25 Burpees
25 Toe 2 Bar

Rest 3 b/t sets

THURSDAY 110707

Strength

Ball Slams  3 x 15   Rest 20 sec
Box Jumps 3 x 20   Rest 2 min
         (Work On Speed on Jumps)


WOD
For Time

2000m Row


POST
Work On Mobility

WEDNESDAY 110706

Strength/Skill

Ring/Inverted Row   4 x 10-12 reps


WOD

20 Thrusters  135/95
Sprint 20 Yds
15 Thrusters  135/95
Sprint 40 Yds
10 Thrusters  135/95
Sprint 80 Yds
5 Thrusters   135/95
Sprint 100 Yds

TUESDAY 110705

Strength

Shoulder Press
3-3-3-3-3

WOD

10 MIN

Run 1200m
With Remaining Time

AMRAP
10 Pullups
10 Pushups

MONDAY 110704

NO CLASSES TODAY 

ENJOY THE 4th OF THE JULY

GO FOR A RUN/SWIM/BIKE or RELAX

HAVE A GOOD HOLIDAY

What is your favorite holiday and why?

SATURDAY. 110702

WOD
Coaches Choice
9:30 Team
10:30 Open Gym

FRIDAY 110701

WOD

75 Double Unders

6 Rds

4 Push Press 155/105
8 Burpees


75 Double Unders

THURSDAY. 110630

Strength/Skill

1-Arm Overhead Squats


WOD

3 RDS

25 Lunges
25 KB Swings
200 m Run

WEDNESDAY. 110629

WOD

AMRAP 20 MIN

8 Ring Pushups
12 Pullups
8 KB Front Squats. 53/35

TUESDAY 110628

Strength
Deadlift 5x5


WOD

Run 800m
Rest 3 Min
Run 600m
Rest 2 min
Run 400
Rest 1 min
Run 200m

MONDAY 110627

WOD

Fight Gone Bad


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)

2.Sumo deadlift high-pull: 75 pounds (Reps)

3.Box Jump: 20" box (Reps)

4.Push-press: 75 pounds (Reps)

5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

SATURDAY 110625

WOD 

Coaches Choice

9:30  Team WOD
10:30 Open Gym

Friday 110624

Back Squat
5-5-3-3-2-2
find 2RM

+

:20 Airdyne Sprints X 5
rest exactly 2:40 b/t sprints

THURSDAY 110623

WOD

30 Rower Cal
30 Box Jumps 30/24
30 Pullups
30 Overhead Walking Lunge 45/25
30 Toes 2 Bar
30 Overhead Walking Lunge 45/25
30 Pullups
30 Box Jumps
200 m Run

WEDNESDAY 110622

WOD

400m Runs

+


ANNIE

50-40-30-20-10
Double Under
Sit-Ups

TUESDAY 110621

Strength

Weighted Pullups  4-6 reps x 4 sets  ;  Rest :30 sec
Clapping Pushups 15 reps x 4 sets  ;  Rest :90 sec


WOD

3 RDS

10 Ground to Overhead 95/65
200 Yd Shuttle (50 yds down and back twice)

MONDAY 110620

WOD

"FRAN"

21-15-9

Thrusters 95/65
Pullups


Post-wod -  Mobility

SATURDAY 110618

WOD

9:30 Team WOD

10:30 Open Gym

FRIDAY 110617

Strength
20 Walking Lunges with DB x 5

WOD
7 RDS
200m Run
15 Pullups

Congratulations today to Parker and Melanie.  Collin Michael Ruby was born at 3:33 pm.  7lbs 2 oz.

THURSDAY 110616

WOD

Run 1000m
30 HSPU
Row 1000m

How are your goals on the goal board looking?  Complete, being worked on?  Spend time pre- and post-wod working to cross off a goal on the board.

WEDNESDAY 110615

Strength
DB Strict Press  1-arm at a time
7-9 reps x 4 sets  rest :20 sec
Double Unders
30 x 4 sets  rest 2 min


WOD
5 RDS
20 Box Jumps
15 Bent Over DB Rows
10 Push Ups - Hand Release

TUESDAY 110614

WOD

"Helen"

3 RDS For Time

Run 400m
21 KB Swings - 1.5 pood
12 Pullups

MONDAY 110613

Front Squat

3 - 3 - 3 - 2 - 2 - 1 - 1
Rest :30 sec after each set then

Weighted Dips

6-8 reps x 7 sets  Rest 3 min after each set then back to Front Squats

SATURDAY 110611

WOD
Coaches Choice

9:30 Team WOD
10:30-12:00 Open Gym

FRIDAY 110610

WOD



"DANIEL"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006


FOR TIME

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

THURSDAY 110609

Strength/Skill
Max Cal Airdyne 1 min


WOD

AMRAP 7 MIN
7 SDHP 115/85
7 PUSH-UPS

Rest 3 Min

AMRAP 5 MIN
2 Rope Climbs
20 Walking Lunges

WEDNESDAY 110608

Skill

Planks

WOD

5 RDS

30 Sit-ups
15 Med-Ball Cleans
10 Burpees

TUESDAY 110607

Strength

Weighted Push-Ups 


WOD

AMRAP 20 MIN

9   Box Jumps
12 DB Push Press
15 Pullups

MONDAY. 110606

Strength
Back Squat 5-5-5-5-5


WOD

30-20-10
Kettle Bell Swings 2/1.5 pood
Double Unders

We now have everything moved into the new space, just a few finishing touches but almost done. Thanks for all your help and patience through the move

SATURDAY 110604

WOD

Coaches Choice


We are moving Saturday class times to 9:30 and 10:30 starting today.  9:30 will be a group WOD and 10:30 to noon will be open gym to make up a WOD or work on skills or do whatever.

FRIDAY 110603

WOD

Run 400m
30 Dips
Row 500m
Run 400m
30 Burpees
Row 500m


We have moved next door.  Still in process of finishing it all, so sorry for the mess.

THURSDAY 110602

Skill
3 Attempts For Consecutive Double Unders

WOD

8 RDS

12 Pullups
12 Wall Balls

WEDNESDAY 110601

Strength

Push Press
3-3-3-3-3


WOD

1/2 Gassers on the Min for 7 Min

TUESDAY 110531

Strength/Skill
Hand Stand Push-Ups   3 x 8-12


WOD

Games Regional Workout #3

21-15-9

Deadlift 315/205
Box Jump  30/24

MONDAY 110530

WOD

Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

SATURDAY 110528

WOD

COACHES CHOICE


Monday is Memorial Day.  We will be open from 9:30 am til 12:00 pm.  We will be doing the WOD "MURPH".  Try to come early, and try to make it in before 11:00 am.  This is a long duration workout so come in with enough time to finish it.

Also starting next Saturday the 4th of June, we will be changing the Saturday schedule.  It will be like this Monday.  We will be open from 9:30 till Noon.  We will run a group/team workout at 9:30 til 10:30.  If want to do something else say (make-up missed workout, work on skill, hang out) then come in at 10:30.  We will be around to help on skills.

FRIDAY 110527

Strength/Skill
Split Squat 5x5 each leg

WOD

21-15-9
Sumo-DeadLift-Highpull - 95/65
Burpees
Chest 2 Bar Pullups

THURSDAY. 110526

Strength/Skill
Press - 5-5-5
L-Sits - 3x30 sec


WOD
10 min test for max calories

Airdyne or Concept2 Rower

WEDNESDAY 110525

WOD

AMRAP 12 MIN

Short Sprint  (Curb where Garbage Can Is)
7 Dumbell Hang Cleans - 50/30
9 Wall Balls

TUESDAY 110524

Strength

Snatch Grip Dead-Lift
3-3-3-3-3

+

WOD

6 RDS
10 KNEES TO ELBOWS
20 BOX JUMPS

Every 2 Min Perform 4 Burpees

MONDAY. 110523

Skill/Strength

15 min to find a tough 1 Split Jerk


WOD

"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats

FRIDAY. 110520

WOD

50 DU'S
120 Situps
80 Weighted Lunges
40 Dips
50 DU'S

THURSDAY. 110519

Strength

Press. 3-3-2-2-1
Strict pullups. 5-5-5-5-5.


WOD

AMRAP 15 MIN

6 Burpees
12 Renegade Rows (R+L=1) 45/30
18 Box Jumps

WEDNESDAY 110518

WOD

5 Rounds For Time

Run 400 m
5 Back Squats - Heavy

TUESDAY 110517

SWOD
Dips 3x10
Plank 1:30 x 3



WOD
8 RDS

5 Hang Power Cleans  145/100
11 Pullups



Julia and I had the chance to do this WOD at CrossFit Surge in Northglenn, CO.  Fun one that everybody will enjoy

MONDAY. 110516

SWOD

Overhead Squat
3-3-3

WOD
4 RDS
250 m Row
15 DB Thrusters

THURSDAY 110512

WOD

4 RDS FOR TIME

Run 800 m
25 Burpees - jump 12"

WEDNESDAY. 110511

WOD

7 Rds For Time

10 Pushups
10 Situps
20 Walking Lunge

TUESDAY 110510

WOD

AMRAP 25 MIN:

40 KB SWINGS
35 BOXJUMPS
30 PULLUPS
25 DOUBLE UNDERS


NO 530 AM TUESDAY.  GYM CLOSED WEDNESDAY THRU SATURDAY

MONDAY 110509

WOD

"The Bear"  video

7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

For 5 rounds
Post loads

During This Workout You Start With The Power Clean And Move Through The Sequence Without Setting The Bar Down. For 7 Sets. Then Rest Before Starting The Next Round. Increase Loads Per Round

REMEMBER WE WILL BE CLOSED WEDNESDAY THRU SATURDAY THIS WEEK.

SATURDAY 110507

WOD

Coaches Choice

Hint: Whats In The Picture

FRIDAY 110506

Skill/Strength

Handstand Pushups


WOD

400 m Run

21-15-9
Pullups
Burpees

400 m Run

THURSDAY. 110505

SKILL
Spend 15 min working on a weakness




WOD
400 m Walking Lunge


Reminder. We will be only open Monday and Tuesday next week.

WEDNESDAY 110504

WOD

Front Squat

3-3-3-3-3

+

50 Toes 2 Bar
Everytime You Come Off The Bar, Do a Burpee.


Need Week 4 Paleo Numbers

Everyday Is A Day To Work On Your Weaknesses

TUESDAY 110503

WOD

"McGhee"

Rounds in 30 min of:

5 Deadlifts 275/185
13 Push-ups
9 Box jumps, 24/20 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

First posted 15 April 2010


Great Work Today. Fun To See All The People Climb The Rope

MONDAY 110502

Skill
Rope Climbs

WOD

Find Your Bench Press 1 RM

+

8 Min AMRAP

200 m Run
10 Pullups or 2 Rope Ascents

SATURDAY 110430

WOD

Teams Of 4
DL 20,000 lbs
Shoulder to Overhead 10,000 lbs
350 Bike Cal

+

400 m Run

Time Stops When All Team Members Finsih 400 m Run

FRIDAY 110428

WOD
CrossFit Games Open WOD 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

THURSDAY 110428

WOD

50 Double Unders
15 Power Cleans
20 Box Jumps
200 m Run
10 Power Cleans
15 Box Jumps
400 m Run
5 Power Cleans
10 Box Jumps
200 m Run
50 Double Unders

WEDNESDAY 110427

WOD

100 Hollow Rocks

8 Min AMRAP
20 Single Arm Russian KB Swing (10R/10L)
10 Perfect Push-ups Hand Release


Challenge
Max Pullups

TUESDAY 110426

WOD

3 RDS

500 M Row
10 Push Press 135/95
25 Sit-Ups


Going To Be Ordering A New Batch Of Shirts, If You Have Any Good Ideas For Sayings, Quotes, To Go On The Shirts Let Us Know

MONDAY 110425

WOD

CF TOTAL

Back Squat
Strict Press
Deadlift


Total Is The Sum Of Best Lifts
You Have 3 Attempts In Each Lift To Find Your 1 RM

Need Paleo Points For Last Week Along With Fight Gone Bad Score

SATURDAY 110423

WOD

COACHES CHOICE

10 AM OPENS WORKOUT

Come out and support the competing athletes

FRIDAY 110422

WOD

CrossFit Opens Workout 11.5

AMRAP In 20 Min.

5 Power Cleans 145/100
10 Toes 2 Bar
15 Wall Balls 20/14


Opens Competition Is Again Saturday At 10 am.

THURSDAY 110421

Split Jerk Skill Work

+

4 RDS

30 KB Front Squats
20 KB Swings
10 Ring/Dip Bar Pullups

WEDNESDAY 110420

Muscle Up/Ring Dip Work

+


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters



Opens Workout 11.5 and 11.6 are Posted. Check out the instruction and demo videos.

Paleo Points still needed, along with that send in your helen times and fight gone bad score.

TUESDAY 110419

WOD

"FIGHT GONE BAD"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

MONDAY 110417

SWOD
Bench Press Week #4 + Split Squat
5 x 5 Each Leg
+

Find Max Box Jump + 5x15 Pushups
-Regular -Diamond
-Fists -Ring
-Clapping

+


Tabata Bike Or Row Your Choice


Need Numbers For Paleo

Goal Board Needs Some Updating. Have You Achieved Your Goals And Do You Have New Ones?

SATURDAY 110416

WOD

Coaches Choice


10 am Opens Workout. Come and support the competing athletes

FRIDAY 110415

SWOD

DeadLift
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD

Row 1500m
60 Double Unders
40 Push Ups
20 Wall Balls
10 Sit-up Burpees

THURSDAY 110414

WOD

AMRAP 20 MIN

10 Switch Lunges
15 Toes To Bar
20 Box Jumps



Opens On Friday At 4:00 And Saturday At 10:00. Good Turn Out For Support Last Week.

WEDNESDAY 110413

SWOD

Press Week #4
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD

21-15-9

Overhead Squats 135/95
Burpees

TUESDAY 110412

WOD

75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips

Still Need Numbers From Paleo Challenge Folks

MONDAY 110411

SWOD

Back Squat week #4
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD

"HELEN"
3 Rounds For Time
400m Run
21 KB Swings
12 Pullups


Paleo Challenge Participants I Need Your Week 1 Numbers Also Send Me Your Fran Times From Last Week

SATURDAY 110409

WOD
9:00 am
Coaches choice
10:00 am
Crossfit Games Open
WOD 11.3

Come out and support our athletes as they compete.

Friday. 110408

SWOD

Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD

50 Pullups
100 Pushups
150 Squats

Break up however you want.

No 1130 am class

THURSDAY 110407

SKILL WORK

Ring Dips  -  L-Sits


WOD

5 MIN  AMRAP

Squat Clean And Jerk  165/110



Reminder  No 1130 am Class On Friday

How is the Paleo Challenge Going?

WEDNESDAY 110406

SWOD
Dead Lift
5 @ 75%
3 @ 85%
1+ @ 95%


+

WOD

300 YD Shuttle Runs


Good Job On Fran Today.  PR's Being Set All Day Long

OPENS WOD 11.3 Is Posted  Check Out The Instruction Video
OPENS WOD  Saturday At 10:00 AM

ALSO NO 11:30 AM CLASS FRIDAY APRIL 8TH

TUESDAY 110405

WOD

Some Love Her, Some Hate Her, Some Even Fear Her

"FRAN"

21-15-9

Thrusters  -  95/65
Pullups




No 11:30 AM Class On Friday

Make Sure To Check out the Paleo Blog That Cort Has Set Up  dinnertimepaleo.blogspot.com

Open WOD  11.3 Announced Tuesday After 6:00pm.
This Week Opens Will Be On Saturday Only Starting At 10:00 AM

MONDAY 110404

SWOD

Press Week #3
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD

For Time

75 Burpee Box Jumps


Paleo Challenge II Begins Tomorrow.    Get In Your Last Bowl Of Ice Cream

110402

WOD

Coaches Choice



Nice Job Opens Competitors.

Opens Workout Tomorrow At 10:00am

FRIDAY 110401

SWOD
Back Squat Week #3

5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD

75 Wall Balls
800 m Run



Need Email If Participating In The Paleo Challenge.  Scoring Will Be Done By Email

Opens Tomorrow At 4:00 pm.  If Haven't Already Or Even If You Have.  Watch The Standards Video.

THURSDAY 110331

WOD

3 RDS

Row 500 m
15 Pullups
Run 400 m


Reminder Paleo Challenge Beginning Soon.  Email Me If You Want To Participate

Opens Are Friday At 4:00 pm And Saturday At 10:00 am.  Make Sure You Watch The Standards Video.  Pay Extra Attention To The Pushup Standard.

WEDNESDAY 110330

SWOD

Bench Press Week #2
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD

21-18-15-12-9-6-3

Sumo-Dead-Lift-High-Pull  75/55
Push Press  75/55


Paleo Challenge Will Begin On Monday April 4th.  If going to participate email me at sharmer@maltesecrossfit.com.  There is a $5 buy in this time that will go towards the victors.  Again we will be doing some wod's to get a baseline.

Opens WOD #2 is announced.  Go to the Games Website and watch the standards video.

TUESDAY 110329

WOD

FOR TIME
50 Double Unders

5 Rds
25 Box Jumps
150 m Row

50 Double Unders


Skill Work
Overhead Squats

MONDAY 110328

SWOD
Deadlift Week #2

3 @ 70%
3 @ 80%
3+ @ 90%

Remember these are based off 90% of your 1RM

+

WOD

10 Front Squats  -  135/95
8 Pullups
9 Front Squats  -  135/95
8 Pullups
8 Front Squats  -  135/95
8 Pullups
7 Front Squats  -  135/95
8 Pullups
6 Front Squats  -  135/95
8 Pullups
5 Front Squats  -  135/95
8 Pullups
4 Front Squats  -  135/95
8 Pullups
3 Front Squats  -  135/95
8 Pullups
2 Front Squats  -  135/95
8 Pullups
1 Front Squat  -  135/95
8 Pullups

Weight Must Be Cleaned From The Ground

What's Your Favorite Sport?

SATURDAY 110326

WOD

Coaches Choice

10:00 am Re-Do of Opens Workout #1

FRIDAY 110325

SWOD

Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD

3 ROUNDS
10 Toes 2 Bar
20 Walking Lunges

Rest 2 Min

3 ROUNDS
10 Knees 2 Elbows
15 Burpees

Rest 2 Min

3 ROUNDS
20 Situps
20 Squats

Remember, Opens Workout At 4:00 pm and 10:00 am Saturday.  This is a re-do of WOD #1.

THURSDAY 110324

WOD

10 Power Cleans
20 Push-ups
9 Power Cleans
18 Push-ups
8 Power Cleans
16 Push-ups
7 Power Cleans
14 Push-ups
6 Power Cleans
12 Push-ups
5 Power Cleans
10 Push-ups
4 Power Cleans
8 Push-ups
3 Power Cleans
6 Push-ups
2 Power Cleans
4 Push-ups
1 Power Clean
2 Push ups

What's one thing you can't do without?

WEDNESDAY 110323

Congratulations to the Bonds on the new addition.  The little guy will be doing pullups in no time.

SWOD
Back Squats
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD
For Time

Row 1000m
Run 800m


For Total Time.  Hop Off Rower and Get Running.

Pam, Have a good trip to Hawaii, make sure and do some workouts to stay primed for the opens

TUESDAY 110322

WOD

AMRAP  15 MIN

10 Pullups
10 Thrusters
10 Box Jumps

Almonds or Cashews?

MONDAY 110321

SWOD
Bench Press Week 1
5 @ 65%
5 @ 75%
5+ @ 85%

+

WOD

"DIANE"
21-15-9

Deadlift  225/155
HSPU


CrossFit Games Opens have extended workout #1 by one week to deal with their online glitches.  That means we will still be running the same schedule this week.  Friday at 4:00 pm and Saturday at 10:00 am.  This means you get one more shot at it if you would like.  Workout #2 will be announced March 29th with normal parameters.  Submitted by Sunday April 2nd.  Also this means if you are on the fence about signing up and giving it a go you have a week to make up your mind and sign up (BRANDON).

SATURDAY 110319

WOD

Coaches Choice

10 AM  Crossfit Open Workout 1 For Those Competiting.

Be On Time


Nice Job By Those Who Did Their Workout Today

FRIDAY. 110318

SWOD
Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%


WOD

Crossfit Opens Workout 1

AMRAP 10 Minutes

30 Double Unders
15 Power Snatches. 75/55


To Those competing. Remember 4 start time. Wouldn't hurt to be a little early

THURSDAY 110317

Happy St. Patricks Day

WOD

4 Rounds
10 Jumping Pullups
16 Russian KB Swings - Go up a KB weight
22 Situps

Good Work By Everyone Today.  Successful Day Running In A Little Rain.  And Yes Pam It Has Been A Long Winter.  Glad To Be Out Running Again.

To Those Competing.  I Have Not Heard Much Feedback On Times So Unless Hear Something Tomorrow We Are Going With Friday At 4:00 pm.  This Is Not Going To Be A Do It Whenever You Want Kind Of A Deal.  To Much With Judging It For You To Just Walk In At Anytime And Say I Am Going To Do The Open Workout Now.  Need To Show Up On Time (maybe even a little early to make sure ready to go) And Be Ready To Go Over The Movement And Standards With Your Judge.  Then Be Ready To Get After It.

WEDNESDAY 110316

SWOD

Strict Press

5 @ 65%
5 @ 75%
5+ @ 85%

+

WOD

5 RDS
200 m Run
10 Burpees

TUESDAY 110315

WOD

Tabata This

Pull-ups
Push-ups
Sit-ups
Squats

Do 8 Rds of Tabata For Each Exercise
Complete All of One Movement Before Moving Onto The Next

Tuesday is the big day.  1st Open Workout Announced At 6 pm.

MONDAY 110314

Picture Of Parker During The Set-Up Of The Gym

This Week Marks Our 1 Year Anniversary As A CrossFit Affiliate

Thanks To All Our Members

Look Forward To Seeing All Of You Meet Your Goals And Setting New PR's

SWOD
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

+

WOD
500m Row For Time

Rest 3 min

3 Rds
12 Dips
50 Double Unders

We are going to be doing another cycle of the strength work before we re-test your maxes.

Opens Start This Week.  We are planning on running the workout on Friday at 4:00 pm and again Saturday at 10:00 am.  Let us know what you think of those times.

Schedule Change This Week.  Thursday Only Morning Classes.  Afternoon No Classes.  Come Out And Support The IFFD Pipes And Drums For St. Patricks Day

SATURDAY 110312

WOD

In teams of 2 or 3

400m Run
5 Rds or 7 Rds
10 Pullups
15 Burpees
20 Squats

400m Run
3 Rds or 4 Rds
15 Pullups
20 Burpees
30 Squats

400m Run
1 Rd
30 Pullups/40 Pullups
60 Burpees/70 Burpees
80 Squats/90 Squats

FRIDAY 110311

SWOD

Deadlift
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD

AMRAP 15 MIN
9 KB SWINGS
18 WALL BALLS
27 BOX JUMPS


Thoughts On Paleo Challenge 2?

THURSDAY 110310

WOD

Death By Pullups/Ring Rows (depending on how your pullups are)
1 the first min..2 the second min..3 the third min.. and so on until cannot complete reps in that given minute

+

depending on weather maybe a little run

For those of you competing, the Crossfit Games New Website is up and running.  You need to go on there and register for the Opens.

Are you Practicing The Skills You Want to Improve on everyday?

WEDNESDAY 110309

SWOD

Bench Press
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD
4 Min Max Calorie Row
rest 1 min
3 Min Max Front Squats  65/95
rest 1 min
2 Min Max Situps
rest 1 min
1 Min Max Push Ups


Anyone Else Tired Of The Snow And Want To Get To Some Running?

TUESDAY 110308

WOD

10-9-8-7-6-5-6-7-8-9-10

SUMO-DEAD-HIGH-PULL
KNEES 2 ELBOWS
BURPEES


Question?  Chicken or Beef?

MONDAY 110307

Mike And His Boy Working On Squats During The Warm Up

SWOD
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%

+

WOD
3 RDS For Time
15 Pullups
20 Overhead Walking Lunge
25 Double Unders

Question?  What Style Of Workout Did You Do Pre-Crossfit?

SATURDAY 110305

WOD
Coaches Choice



Question?  Box Jumps or Broad Jumps?

FRIDAY 110304

Pam In a Lower Case L-Hold as She Calls It

SWOD

Press

5 @ 75%

3 @ 85%

1+ @ 95%

+

WOD

50 Chest 2 Bar Pullups

50 Burpees

All Pullups First Then Burpees

Question?   Who's in for a trip to Boise for a Sectional Workout?

THURSDAY 110303

WOD

Team 7K Row

Other team member accumulate as many seconds in an L-Hold

Or

3 x 1000m row sprints (depending on number of people in class)


Question?  What's For Dinner?

WEDNESDAY 110302

NO 5:30 AM CLASS WEDNESDAY

SWOD
Dead Lift
5 @ 75%
3 @ 85%
1+ @ 95%

+

AMRAP 12 Min

15 KB Swings  53/35
30 Squats


Remember That The New Afternoon Schedule Is In Effect  4:00pm, 5:00pm, 6:00pm

Question?  Running or Rowing?  Which Would You Rather See In A Workout?

TUESDAY 110301

ATTENTION !!!!
Due To Events That Happened Yesterday (LuLu vs. car) There Will Only Be The 5:30 am and the 9:00 am Class.  9:30 am Class Is Moved To 9:00am.  Come In And Get The Workout Done.  Sorry For The Late Notice. 

WOD

"ANNIE"

50-40-30-20-10
Double Unders
Sit-Ups

MONDAY 110228

Parker Showing Full Range Of Motion On A Thruster For The Judge At Last Years Sectionals

The First Opens Workout Is Announced Two Weeks From Tuesday

Are You Ready?

SWOD
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
18 HSPU
100 Ft. Walking Lunge
15 HSPU
100 Ft. Walking Lunge
12 HSPU
100 Ft. Walking Lunge
9 HSPU
100 Ft. Walking Lunge
6 HSPU
100 Ft. Walking Lunge
3 HSPU

ATTENTION!!!  Schedule Change  Starting Tuesday March 1st  Afternoon Classes Are Now At 4:00 pm, 5:00 pm, 6:00 pm

NO 6:00 PM CLASS TUESDAY MARCH 1, 2010.

Question?  Seeing That Everyone Thinks That The Question Of Which Is Least Favorite Movement Is A Trap,  It Isn't,  Which Movement Do You Wish You Were Better At?

SATURDAY 110226

WOD

In Teams Of 2

AMRAP 7 Min

SDHP  65/95
Double Unders

Rest 3 min

AMRAP 6 Min
Pullups
Bike Calories

Rest 3 Min

AMRAP 5 Min
KB Swings 35/53
Burpees

Go For Max Reps. One Person on Each Movement.  Switch When Want

Rest Day Tomorrow Sunday.  Do You Have Cheat Day (Food choices) on Rest Days or No?
Post Answers To Comments

FRIDAY 110225

SWOD
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
AMRAP  7  MIN

THRUSTERS  95/65

Thats it, just one movement.  Get as many complete reps as you can in 7 minutes


Favorite/Least Favorite Lift/Movement?
Post Answers to Comments

THURSDAY 110224

Nate, Bond and Smiley Jumping the 36" box

WOD

Row 750 Meters

30 Hang Power Cleans 135/95

Row 500 Meters

25 Hang Power Cleans 135/95

Row 250 Meters

20 Hang Power Cleans 135/95

Record Number Of Names On The Board Today!!!  Good Work Everybody!!!

Topic/Question That Comes Up Often

What do you eat/drink, do for Post-Workout Nutrition?

Post answers/thoughts to comments.

WEDNESDAY 110223

SWOD

Press

3 @ 70%

3 @ 80 %

3+ @ 90%

+

WOD

For Time

75 Box Jumps   -   24"/30"/36"

TUESDAY 110222

Check Out Pam Doing Ring Dips

WOD

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats

All Reps Of Movement Must Be Completed
Before Advancing To Next Movement

Side Note:
Strong Work By Everyone Monday.  Nice To See The Large Numbers

MONDAY 110221

SWOD
Deadlifts
3 @ 70%
3 @ 80%
3+@ 90%

+

WOD
4 RDS For Time
12 Snatch Grip Push Press
12 Burpees

Jump on Burpees will be over your barbell used for push presses

SATURDAY 110219

WOD

Coaches Choice

50 Bike Calories
45 KettleBell Swings  35/53
40 Box Jumps  20/24
35 Pullups
30 Burpees
25 Overhead Walking Lunges  25/45
20 Med Ball Cleans  14/20
400 m Run (2x200's)

FRIDAY 110218

SWOD
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD
35 Calories on Rower
30 Wall Balls
25 Calories on Rower
20 Wall Balls
15 Calories on Rower
10 Wall Balls
 5  Calories on Rower

THURSDAY 110217

WOD

AMRAP 20 MIN

5  Ring Dips
10 Overhead Squats
20 Double Unders

WEDNESDAY 110216



Air-dyne fun!



SWOD

Back Squat
3@70%
3@80%
3+@90%

+

WOD
Tabata Mash
Pullups
Sit-ups

+
see how fun a minute is on the bike

TUESDAY 110215

WOD

"DT"
Five Rounds For Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

MONDAY 110214

SWOD
PRESS
5@65%
5@75%
AMRAP@85%

+

WOD
30-20-10 reps rds of
KB Front Squats
Clapping Pushups

Saturday 110212

WOD
coaches choice

Post notes to comments

FRIDAY 110211

SWOD
Dead Lift
5 @ 65%
5 @ 75%
Amrap @ 85%

+

WOD
50 Box Jumps
50 Pullups
50 KB Swings
50 Walking Lunges
50 Situps

THURSDAY 110210

Skill Work:
Snatch Balance

+

3 RDS
10 Hang Power Snatch (65/95)
15 Burpees

WEDNESDAY 110209

Bench Press
5@65%
5@75%
AMRAP@85%

+

1000m Row
3 RDS
15 Med Ball Cleans
50 Double Unders

Tuesday 110208

WOD
21-15-9
SDHP  95/65
knees to elbows

post times and notes to comments

MONDAY 110207

Back Squat
5@65%
5@75%
AMRAP@85%

+

5 RDS
10 Pullups
15 Pushups
20 Squats

SATURDAY 110205

WOD

Coaches Choice

FRIDAY 110204

WOD

3 Rounds

1 Min Mtn. Climbers
1 Min Flutter Kicks
1 Min Switch Lunges
1 Min Double Unders
Rest 1 Min
     

THURSDAY 110303

WOD
1000 m Row 
20 Wall Ball Shots
750 m Row
35 Wall Ball Shots
500 m Row
50 Wall Ball Shots

WEDNESDAY 110202

WOD
100 FT Walking Lunge
21 Pull-ups
21 Push-ups
100 FT Walking Lunge
18 Pull-ups
18 Push-ups
100 FT Walking Lunge
15 Pull-ups
15 Push-ups
100 FT Walking Lunge
12 Pull-ups
12 Push-ups
100 FT Walking Lunge
9 Pull-ups
9 Push-ups
100 FT Walking Lunge
6 Pull-ups
6 Push-ups

post times and notes to comments

Tuesday 110201

WOD
"Jack"
AMRAP 20 min
10 push press  115/75
10 KB swings  53/35
10 box jumps  24/20

post rounds and notes to comments

Monday 110131

WOD
bench press-find your 1RM
20 min
+
50 burpees for time
finish each burpee with a 12"
jump above max standing reach

Saturday 110129

WOD

teams of 2, 1 teammate
completes a round, then the other.
amrap in 30 min as a team.

5 thrusters 95/65
10 burpees
15 box jumps

post rounds and notes to comments.

Friday 110128

WOD
20 min: find your 1RM Power Clean

+

Bottom to Bottom Tabata Squats

Thursday 110127

WOD
amrap 15 min
10 pull ups
20 sit ups

post rounds and notes to comments

Wednesday 110126

WOD
7 rounds for time
10 wallball shots  20/14
10 push ups
10 squats

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Tuesday 110125

WOD
back squats
5,5,5,5,5

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Monday 110124

WOD
3 rounds of
200 m row
20 burpees
20 kb swings  53/35

Saturday 110122

WOD
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders

A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.

Friday 110121

WOD
3 rounds for time
15 deadlifts  225/165
15 weighted sit ups  10# held to chest
15 box jumps  24/20

post times and notes to comments

Thursday 110120

Christina was the youngest victim of the Arizona shootings a
week ago last saturday.  The WOD bears her name, but is
done in memory of all the victims that day.

WOD
"Christina"

As many rounds as possible in 20 minutes of:

9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees

post times and notes to comments

Wednesday 110119

WOD
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees

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Tuesday 110118

WOD
7 rounds for time
3 hang cleans  135/95
6 "chest to bar" pull ups
9 push ups

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Monday 110117

WOD

shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.

Saturday 110115

15 Minutes

Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder  95/65

-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.

Friday 110114

WOD

10 rounds
5 dips
15 box jumps

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Thursday 110113

WOD
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row

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Wednesday 110112

WOD
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds

No rest b/t movements, clock does not stop
b/t movements.

Post reps for each and notes to comments

Tuesday 110111

WOD
deadlifts
3,3,3,3,3

post loads and notes to comments

Monday 110110

WOD
AMRAP 20 min
10 thrusters 95/65
10 pull ups

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Saturday 110108

rest day
No classes at MCF today.
Have great weekend.

Friday 110107



That's Pam, and those are ligit push ups! Yeah Pam!


WOD
4 rounds for time
row 250 m
50 double unders

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Thursday 110106

WOD
"grace"
clean and jerk 135/95
30 reps for time

Post times and notes to comments

Wednesday 110105

WOD
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats

post rounds and notes to comments

Tuesday 110104

WOD
front squats
1-1-1-1-1-1-1

post loads and notes to comments

Monday 110103

5:30 am class only

WOD
3 rounds for time
10 deadlift 275/165
30 sit ups

post times and notes to comments