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?