WOD
AMRAP 20 MIN
8 Ring Pushups
12 Pullups
8 KB Front Squats. 53/35
Tuesday, June 28, 2011
Monday, June 27, 2011
TUESDAY 110628
Strength
Deadlift 5x5
WOD
Run 800m
Rest 3 Min
Run 600m
Rest 2 min
Run 400
Rest 1 min
Run 200m
Deadlift 5x5
WOD
Run 800m
Rest 3 Min
Run 600m
Rest 2 min
Run 400
Rest 1 min
Run 200m
Sunday, June 26, 2011
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.
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.
Friday, June 24, 2011
Friday 110624
Back Squat
5-5-3-3-2-2
find 2RM
+
:20 Airdyne Sprints X 5
rest exactly 2:40 b/t sprints
5-5-3-3-2-2
find 2RM
+
:20 Airdyne Sprints X 5
rest exactly 2:40 b/t sprints
Wednesday, June 22, 2011
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
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
Tuesday, June 21, 2011
Monday, June 20, 2011
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)
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)
Sunday, June 19, 2011
Friday, June 17, 2011
Thursday, June 16, 2011
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.
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.
Wednesday, June 15, 2011
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.
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.
Tuesday, June 14, 2011
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
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
Monday, June 13, 2011
Sunday, June 12, 2011
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
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
Friday, June 10, 2011
Thursday, June 9, 2011
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
"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
Wednesday, June 8, 2011
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
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
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
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
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, June 4, 2011
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.
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, June 3, 2011
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.
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.
Wednesday, June 1, 2011
Tuesday, May 31, 2011
Monday, May 30, 2011
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
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 |
| 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. |
Friday, May 27, 2011
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.
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.
Thursday, May 26, 2011
FRIDAY 110527
Strength/Skill
Split Squat 5x5 each leg
WOD
21-15-9
Sumo-DeadLift-Highpull - 95/65
Burpees
Chest 2 Bar Pullups
Split Squat 5x5 each leg
WOD
21-15-9
Sumo-DeadLift-Highpull - 95/65
Burpees
Chest 2 Bar Pullups
Wednesday, May 25, 2011
THURSDAY. 110526
Strength/Skill
Press - 5-5-5
L-Sits - 3x30 sec
WOD
10 min test for max calories
Airdyne or Concept2 Rower
Press - 5-5-5
L-Sits - 3x30 sec
WOD
10 min test for max calories
Airdyne or Concept2 Rower
Tuesday, May 24, 2011
WEDNESDAY 110525
WOD
AMRAP 12 MIN
Short Sprint (Curb where Garbage Can Is)
7 Dumbell Hang Cleans - 50/30
9 Wall Balls
AMRAP 12 MIN
Short Sprint (Curb where Garbage Can Is)
7 Dumbell Hang Cleans - 50/30
9 Wall Balls
Monday, May 23, 2011
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
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
Sunday, May 22, 2011
MONDAY. 110523
Skill/Strength
15 min to find a tough 1 Split Jerk
WOD
"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
15 min to find a tough 1 Split Jerk
WOD
"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
Thursday, May 19, 2011
Wednesday, May 18, 2011
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
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
Tuesday, May 17, 2011
Monday, May 16, 2011
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
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
Sunday, May 15, 2011
Thursday, May 12, 2011
Wednesday, May 11, 2011
Monday, May 9, 2011
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
AMRAP 25 MIN:
40 KB SWINGS
35 BOXJUMPS
30 PULLUPS
25 DOUBLE UNDERS
NO 530 AM TUESDAY. GYM CLOSED WEDNESDAY THRU SATURDAY
Sunday, May 8, 2011
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.
"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.
Friday, May 6, 2011
Thursday, May 5, 2011
Wednesday, May 4, 2011
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.
Spend 15 min working on a weakness
WOD
400 m Walking Lunge
Reminder. We will be only open Monday and Tuesday next week.
Tuesday, May 3, 2011
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
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
Monday, May 2, 2011
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
"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
Sunday, May 1, 2011
MONDAY 110502
Skill
Rope Climbs
WOD
Find Your Bench Press 1 RM
+
8 Min AMRAP
200 m Run
10 Pullups or 2 Rope Ascents
Rope Climbs
WOD
Find Your Bench Press 1 RM
+
8 Min AMRAP
200 m Run
10 Pullups or 2 Rope Ascents
Saturday, April 30, 2011
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
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
Thursday, April 28, 2011
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.
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.
Wednesday, April 27, 2011
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
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
Tuesday, April 26, 2011
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
100 Hollow Rocks
8 Min AMRAP
20 Single Arm Russian KB Swing (10R/10L)
10 Perfect Push-ups Hand Release
Challenge
Max Pullups
Monday, April 25, 2011
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
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
Sunday, April 24, 2011
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
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
Friday, April 22, 2011
Thursday, April 21, 2011
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.
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.
Wednesday, April 20, 2011
THURSDAY 110421
Split Jerk Skill Work
+
4 RDS
30 KB Front Squats
20 KB Swings
10 Ring/Dip Bar Pullups
+
4 RDS
30 KB Front Squats
20 KB Swings
10 Ring/Dip Bar Pullups
Tuesday, April 19, 2011
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.
+
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.
Monday, April 18, 2011
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.
"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.
Sunday, April 17, 2011
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?
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?
Friday, April 15, 2011
Thursday, April 14, 2011
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
DeadLift
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
Row 1500m
60 Double Unders
40 Push Ups
20 Wall Balls
10 Sit-up Burpees
Wednesday, April 13, 2011
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.
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.
Tuesday, April 12, 2011
WEDNESDAY 110413
SWOD
Press Week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
21-15-9
Overhead Squats 135/95
Burpees
Press Week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
21-15-9
Overhead Squats 135/95
Burpees
Monday, April 11, 2011
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
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
Sunday, April 10, 2011
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
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
Friday, April 8, 2011
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.
9:00 am
Coaches choice
10:00 am
Crossfit Games Open
WOD 11.3
Come out and support our athletes as they compete.
Thursday, April 7, 2011
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
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
50 Pullups
100 Pushups
150 Squats
Break up however you want.
No 1130 am class
Wednesday, April 6, 2011
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?
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?
Tuesday, April 5, 2011
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
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
Monday, April 4, 2011
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
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
Sunday, April 3, 2011
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
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
Friday, April 1, 2011
Thursday, March 31, 2011
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.
Wednesday, March 30, 2011
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.
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.
Tuesday, March 29, 2011
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.
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.
Monday, March 28, 2011
TUESDAY 110329
WOD
FOR TIME
50 Double Unders
5 Rds
25 Box Jumps
150 m Row
50 Double Unders
Skill Work
Overhead Squats
FOR TIME
50 Double Unders
5 Rds
25 Box Jumps
150 m Row
50 Double Unders
Skill Work
Overhead Squats
Sunday, March 27, 2011
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?
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?
Friday, March 25, 2011
Thursday, March 24, 2011
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.
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.
Wednesday, March 23, 2011
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?
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?
Tuesday, March 22, 2011
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
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
Monday, March 21, 2011
Sunday, March 20, 2011
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).
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).
Friday, March 18, 2011
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
Coaches Choice
10 AM Crossfit Open Workout 1 For Those Competiting.
Be On Time
Nice Job By Those Who Did Their Workout Today
Thursday, March 17, 2011
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
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
Wednesday, March 16, 2011
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.
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.
Tuesday, March 15, 2011
Monday, March 14, 2011
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.
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.
Sunday, March 13, 2011
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
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, March 12, 2011
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
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
Thursday, March 10, 2011
FRIDAY 110311
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?
Wednesday, March 9, 2011
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?
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?
Tuesday, March 8, 2011
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?
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?
Monday, March 7, 2011
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?
10-9-8-7-6-5-6-7-8-9-10
SUMO-DEAD-HIGH-PULL
KNEES 2 ELBOWS
BURPEES
Question? Chicken or Beef?
Sunday, March 6, 2011
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?
Friday, March 4, 2011
Thursday, March 3, 2011
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?
Question? Who's in for a trip to Boise for a Sectional Workout?
Wednesday, March 2, 2011
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?
Tuesday, March 1, 2011
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?
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?
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