..:: Feb 21, 2012
WEDNESDAY 120222
Strength - T2B/Ring Dip - WOD - 100'
Posted by Maltese CrossFit at 9:13 PM
Workout of the Day
WEDNESDAY 120222
Feb 21, 2012 09:13 PM
STRENGTH/SKILL
Toe 2 Bar - 5 sets of 12 reps - Rest :20 sec
Ring Dips - 5 sets of 10 reps - Rest :90 sec
WOD
100' Walking Lunge
21 Pullups
21 Pushups
100' Walking Lunge
18 Pullups
18 Pushups
100' Walking Lunge
15 Pullups
15 Pushups
100' Walking Lunge
12 Pullups
12 Pushups
100' Walking Lunge
9 Pullups
9 Pushups
100' Walking Lunge
6 Pullups
6 Pushups
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TUESDAY 120221
Feb 20, 2012 09:32 PM
STRENGTH
Front Squats - Heavy Single then 90%x2x2 - 80%x3x2
Snatch Grip Push Press - 5 x 3
WOD
Tabata Row/Bike
MONDAY 120220
Feb 20, 2012 04:24 AM
SKILL
Goal Work
Body Positioning/Mobility
WOD
4 RDS
15 - SDHP - 95/65
20 - Bar-facing Burpees
FRIDAY 120217
Feb 16, 2012 08:56 PM
Strength
Squat Clean Thrusters - Build To a Heavy Single
WOD
12 Min AMRAP
5 - Deadlift - 95/65
10 - Hang Squat Cleans - 95/65
20 - Wall Balls - 20/14
WEDNESDAY 120215
Feb 14, 2012 09:09 PM
STRENGTH
Power Cleans - EMOM - 2 reps x 8 @ 80%
WOD
20 HSPU
30 Walking Lunges
40 Double Unders
20 Clapping Pushups
30 Walking Lunges
40 Double Unders
20 Hand Release Pushups
30 Walking Lunges
40 Double Unders
WE ARE CLOSED ON THURSDAY FOR RENOVATIONS
TUESDAY 120214
Feb 13, 2012 09:16 PM
STRENGTH
Overhead Squats - 5, 3 ,2, 2, 1, 1
WOD
5 Sets
Run 200m/ Row 200m depending on weather and parking lot conditions
7 OHS - 135/95
10 Pullups
Rest 3 min between
MONDAY 120213
Feb 12, 2012 07:56 PM
Skill
Goal Work - 10 Min
Strength
Sumo-Deadlifts - 5 x 3
WOD
AMRAP 8 Min
12 - Box Jumps - Full open stand on top of Box
8 - Burpees
Make sure and check the website or Facebook this week regarding Schedule. There might be a possibility that we are going to be closed on Thursday due to renovations.
THURSDAY 120209
Feb 9, 2012 04:45 AM
Skill
15 min - Goal Work
WOD
Row Sprints
Row :30 - rest 2:30 x 6
Afternoon - Possibly Sled pushes instead of Row sprints
+
Mobility
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WEDNESDAY 120208
Feb 8, 2012 04:46 AM
STRENGTH
Pressx3/Push Pressx3 x 4 sets
WOD
35-25-15
Pushups
Double Unders
KB Swings - 2/1.5
