http://www.maltesecrossfit.com/blog/index.html Maltest CrossFit Blog Post Feed http://www.maltesecrossfit.com/post/friday-111014.html <div><strong>STRENGTH</strong></div> <div> </div> <div>Bench Press - Week #2</div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div>3 RDS</div> <div> </div> <div>12 Renegade Rows - 45/30</div> <div>12 Push Press - 95/65</div> <div>12 Burpees</div> Thu, 13 Oct 2011 13:39:05 MDT http://www.maltesecrossfit.com/post/tuesday-111018.html <div><span style="text-decoration: underline;"><strong>STRENGTH</strong></span></div> <div><span style="text-decoration: underline;"><strong> </strong></span></div> <div><strong>PRESS - WEEK #3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><span style="text-decoration: underline;"><strong>WOD</strong></span></div> <div><span style="text-decoration: underline;"><strong> </strong></span></div> <div><strong>3 RDS</strong></div> <div><strong>10 Overhead Squats - 135/95</strong></div> <div><strong>50 DOuble Unders</strong></div> Thu, 20 Oct 2011 15:11:18 MDT http://www.maltesecrossfit.com/post/wednesday-111019.html <div><span style="text-decoration: underline;"><strong>STRENGTH/SKILL</strong></span></div> <div><strong> </strong></div> <div><strong>WEIGHTED PULLUPS OR 7x6 STRICT PULLUPS WITH BAND IF UNABLE TO DO WEIGHTED STRICT</strong></div> <div><strong> </strong></div> <div><span style="text-decoration: underline;"><strong>WOD</strong></span></div> <div><strong> </strong></div> <div><strong>AMRAP 2 MIN</strong></div> <div><strong> </strong></div> <div><strong>7 - RING PUSHUPS</strong></div> <div><strong>14 - KNEES 2 ELBOWS</strong></div> <div><strong> </strong></div> <div>rest 2 min</div> <div><strong> </strong></div> <div><strong>AMRAP 5 MIN</strong></div> <div><strong> </strong></div> <div><strong>7 - RING PUSHUPS</strong></div> <div><strong>14 - 4 COUNT FLUTTER KICKS</strong></div> <div><strong> </strong></div> <div>rest 2 min</div> <div><strong> </strong></div> <div><strong>AMRAP 8 MIN</strong></div> <div><strong> </strong></div> <div><strong>7 - RING PUSHUPS</strong></div> <div><strong>14 - SITUPS</strong></div> Thu, 20 Oct 2011 15:16:30 MDT http://www.maltesecrossfit.com/post/thursday-111020.html <div><span style="text-decoration: underline;"><strong>STRENGTH</strong></span></div> <div><span style="text-decoration: underline;"><strong> </strong></span></div> <div><strong>DEADLIFT - WEEK #3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><span style="text-decoration: underline;"><strong>WOD</strong></span></div> <div><strong> </strong></div> <div><strong>5 RDS</strong></div> <div><strong> </strong></div> <div><strong>7 - SQUAT CLEANS - 155/1-5</strong></div> <div><strong>14 - KB SWINGS - 53/35</strong></div> <div><strong> </strong></div> Thu, 20 Oct 2011 15:18:13 MDT http://www.maltesecrossfit.com/post/friday-111021.html <div><span style="text-decoration: underline;"><strong>STRENGTH</strong></span></div> <div><strong>BENCH PRESS </strong></div> <div><strong>WEEK #3</strong></div> <div><span style="text-decoration: underline;"><strong>WOD</strong></span></div> <div><strong>ROW 1000m</strong></div> <div><strong>rest 7 min - WORK HSPU</strong></div> <div><strong>ROW 1000m</strong></div> <div><strong>rest 7 min - WORK HSPU</strong></div> <div><strong>ROW 1000m</strong></div> Fri, 21 Oct 2011 06:56:44 MDT http://www.maltesecrossfit.com/post/monday-111024.html <div>STRENGTH</div> <div> </div> <div>Back Squat - Week #4</div> <div> </div> <div> </div> <div>WOD</div> <div> </div> <div>3 RDS</div> <div> </div> <div>8 - Clean and Jerks - 135/95</div> <div>16 - Pullups </div> Mon, 24 Oct 2011 21:11:22 MDT http://www.maltesecrossfit.com/post/tuesday-111025.html <div>STRENGTH</div> <div> </div> <div>Press - Week #4</div> <div> </div> <div>SKILL</div> <div> </div> <div>Hang Power Snatch - 3-3-3-3</div> <div> </div> <div>WOD</div> <div> </div> <div>21-15-9</div> <div> </div> <div>KB Lunges</div> <div>KB Box Step-ups - 24/20</div> <div>KB Front Squats</div> <div> </div> <div>Compare to August 20, 2010</div> <div> </div> Mon, 24 Oct 2011 21:33:14 MDT http://www.maltesecrossfit.com/post/wednesday-111026.html <div><strong>STRENGTH</strong></div> <div> </div> <div>Toes 2 Bar - 4 x 15</div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div>4 min Row for Calories</div> <div>Rest 1 min</div> <div>4 min Max Box Jumps - 24/20</div> <div>Rest 1 min</div> <div>4 min Max abmat Situps</div> <div>Rest 1 min</div> <div>4 min Row for Calories</div> <div> </div> <div>Score is sum of all 4 min max efforts</div> <div> </div> <div> </div> <div>Compare to October 12, 2010</div> <div> </div> <div> </div> <div> </div> <div>The new website is now up and running. <strong><span style="text-decoration: underline;">REMINDER</span></strong> we are switching our payment method starting November 1. On the website if you click on the Class Schedule tab it will take you to Mind Body screen where you can register yourself and under retail you can purchase your membership online. You can also have one of us take care of it when you are in the gym next. Thanks to everyone as we make this transition. </div> Tue, 25 Oct 2011 21:37:56 MDT http://www.maltesecrossfit.com/post/thursday-111027.html <div><strong>STRENGTH</strong></div> <div> </div> <div>Deadlift - Week #4</div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div>25 - Sumo-Deadlift-Highpull - 95/65</div> <div>5 - Burpees</div> <div>20 - SDHP - 95/65</div> <div>10 - Burpees</div> <div>15 - SDHP - 95/65<br />15 - Burpees</div> <div>10 - SDHP - 95/65</div> <div>20 - Burpees</div> <div>5 - SDHP - 95/65</div> <div>25 - Burpees </div> Thu, 27 Oct 2011 08:16:38 MDT http://www.maltesecrossfit.com/post/friday-111028.html <div><strong>STRENGTH</strong></div> <div> </div> <div>Bench Press - Week #4</div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div>15-14-13-12-11-10-9-8-7-6-5-4-3-2-1</div> <div> </div> <div>Pullups</div> <div>Pushups - Hand Release</div> <div> </div> <div> </div> <div>+</div> <div> </div> <div><strong>POST</strong></div> <div> </div> <div>75 Med-Ball Cleans</div> Fri, 28 Oct 2011 04:53:49 MDT http://www.maltesecrossfit.com/post/monday-111031.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Back Squat - Week #1</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>"FRAN"</strong></div> <div><strong>21-15-9</strong></div> <div><strong> </strong></div> <div><strong>Thrusters - 95/65</strong></div> <div><strong>Pullups</strong></div> <div><strong> </strong></div> <div><strong>HAPPY HALLOWEEN</strong></div> <div><strong> </strong></div> <div><strong>Tomorrow is the 1st of NOV. We have switched payment methods. I will need everyone to bring in a debit/credit card so we can get going with the new automated payment system. Thanks for your help in making these changes.</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> Sun, 30 Oct 2011 20:01:48 MDT http://www.maltesecrossfit.com/post/tuesday-111101.html <div><strong>STRENGTH</strong></div> <div> </div> <div>Shoulder Press - Week #1</div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div>AMRAP 20 min</div> <div> </div> <div>3 - HSPU</div> <div>6 - Burpees</div> <div>9 - Vertical Jumps - Touch wall or ring 24" above max reach</div> Mon, 31 Oct 2011 21:36:57 MDT http://www.maltesecrossfit.com/post/wednesday-111102.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Work up to a heavy single - Squat Clean</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>3 RDS</strong></div> <div><strong> </strong></div> <div><strong>8 Strict Pullups</strong></div> <div><strong>12 Plate Pickups - 45/25</strong></div> Tue, 01 Nov 2011 22:05:22 MDT http://www.maltesecrossfit.com/post/111103-thursday.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Deadlift - Week #4</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>10 min - max cal - Airdyne</strong></div> <div> </div> <div> </div> <div><strong>Happy Birthday EM!</strong></div> Wed, 02 Nov 2011 22:26:40 MDT http://www.maltesecrossfit.com/post/friday-111104.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Bench Press - Week #1</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>6 sets</strong></div> <div> </div> <div><strong>7 - Overhead Squats - 135/95</strong></div> <div><strong>10 - Bpx Jumps - 24/20</strong></div> <div><strong>Row 250 m</strong></div> <div> </div> <div><strong>rest 3 min b/t sets</strong></div> <div> </div> <div> </div> <div><strong>NO 5 pm or 6 pm CLASS TODAY!!!!!!</strong></div> Thu, 03 Nov 2011 22:24:45 MDT http://www.maltesecrossfit.com/post/monday-111107.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Back Squat - Week #2</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Row 500m</strong></div> <div><strong>25 Burpees</strong></div> <div><strong>Row 500m</strong></div> <div><strong>25 Burpees</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>Work on L-sits on the Parrallettes </strong></div> <div><strong> </strong></div> Sun, 06 Nov 2011 20:38:25 MST http://www.maltesecrossfit.com/post/tuesday-111108.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Press - Week #2</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>Pullups - 5 x 12-20 UB - rest :20 sec</strong></div> <div><strong>Clapping Pushups - 5 x 15 - rest 2:00</strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>Tabata - Mtn. Climbers</strong></div> <div><strong>Tabata - Situps</strong></div> <div><strong><br /></strong></div> Mon, 07 Nov 2011 20:57:17 MST http://www.maltesecrossfit.com/post/monday-111109.html <div><strong>STRENGTH/SKILL</strong></div> <div><strong> </strong></div> <div><strong>Overhead Squats - 3 - 3 - 3 - 3 ; rest 2-3 min b/t</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>"KAREN"</strong></div> <div><strong> </strong></div> <div><strong>For Time</strong></div> <div><strong>150 Wall Balls </strong></div> Tue, 08 Nov 2011 21:48:11 MST http://www.maltesecrossfit.com/post/thursday-111110.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Deadlift - Week #2</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>50 Double Unders</strong></div> <div><strong>10 Burpees</strong></div> <div><strong>40 Double Unders</strong></div> <div><strong>10 Burpees</strong></div> <div><strong>30 Double Unders</strong></div> <div><strong>10 Burpees</strong></div> <div><strong>20 Double Unders</strong></div> <div><strong>10 Burpees</strong></div> <div><strong>10 Double Unders</strong></div> <div><strong>10 Burpees</strong></div> <div> </div> <div> </div> <div><strong>Take some time to work on skills today</strong></div> Wed, 09 Nov 2011 21:09:43 MST http://www.maltesecrossfit.com/post/friday-111111.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Bench Press - Week #2</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>"WITTMAN"</strong></div> <div> </div> <div><strong>SEVEN ROUNDS OF:</strong></div> <div> </div> <div><strong>15 KB SWINGS - 1.5 pood</strong></div> <div><strong>15 POWER CLEANS - 95 lbs</strong></div> <div><strong>15 BOX JUMPS - 24"</strong></div> <div> </div> <div><strong><br /><img src="http://www.crossfit.com/cf-assets/180x180/wittman.jpg" alt="Jeremiah Wittman" width="180px" height="202px" align="middle" /> </strong><strong> </strong></div> <div><strong> </strong><strong>U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was <a style="color: #c91400; text-decoration: underline;" href="http://www.armytimes.com/news/2010/02/ap_army_afghanistan_kia_021610/" target="_blank">killed on February 13, 2010</a> , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. </strong></div> <div style="color: black;"><strong><br />He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. <br /></strong></div> <div><strong><br /></strong></div> <div> </div> <div> </div> <div><strong><br /></strong></div> <div> </div> <div><strong><br /></strong></div> <div> </div> <div><strong><br /></strong></div> Thu, 10 Nov 2011 21:10:36 MST http://www.maltesecrossfit.com/post/monday-111114.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Back Squat - Week #3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>AMRAP 10 min</strong></div> <div><strong> </strong></div> <div><strong>5 - Deadlifts - 155/105</strong></div> <div><strong>10 - Wall Balls - 20/14</strong></div> <div><strong>20 - Double Unders</strong></div> Sun, 13 Nov 2011 20:44:51 MST http://www.maltesecrossfit.com/post/tuesday-111115.html <div><span style="font-size: large;">HAPPY BIRTHDAY TO PAM AND CORT!!!</span></div> <div> </div> <div> </div> <div> </div> <div> </div> <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Press - Week #3</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>Toes 2 Bar - 5 x 15 - Rest 1:30</strong></div> <div> </div> <div><strong>Airdyne Sprints - :30 sec on 2:30 off x 6</strong></div> Mon, 14 Nov 2011 21:37:11 MST http://www.maltesecrossfit.com/post/wednesday-111116.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Snatch Balance - Work to heavy single - keep track for next strength cycle</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD<br /></strong></div> <div><strong>5 RDS</strong></div> <div><strong> </strong></div> <div><strong>7 Thrusters - 135/95</strong></div> <div><strong>7 Pullups</strong></div> <div><strong> </strong></div> Tue, 15 Nov 2011 21:14:04 MST http://www.maltesecrossfit.com/post/thursday-111117.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Deadlift - Week #3</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>100' Walking Lunge</strong></div> <div><strong>21 Ring Rows</strong></div> <div><strong>21 Sit ups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>18 Ring Rows</strong></div> <div><strong>18 Sit ups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>15 RIng Rows</strong></div> <div><strong>15 Sit ups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>12 Ring Rows</strong></div> <div><strong>12 Sit ups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>9 Ring Rows</strong></div> <div><strong>9 Sit ups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>6 Ring Rows</strong></div> <div><strong>6 Sit ups</strong></div> Thu, 17 Nov 2011 05:35:45 MST http://www.maltesecrossfit.com/post/friday-111118.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Bench Press - Week #3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>5 min AMRAP</strong></div> <div><strong> </strong></div> <div><strong>7 KB Swings - 2/1.5 pood</strong></div> <div><strong>7 Burpees</strong></div> <div><strong> </strong></div> <div><strong>rest 5 min</strong></div> <div><strong> </strong></div> <div><strong>5 min AMRAP</strong></div> <div><strong> </strong></div> <div><strong>Row 150m</strong></div> <div><strong>10 Hand Release Push-ups</strong></div> Thu, 17 Nov 2011 20:47:30 MST http://www.maltesecrossfit.com/post/monday-111121.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Back Squat - Week #4</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>15 min AMRAP</strong></div> <div> </div> <div><strong>5 - Pullups</strong></div> <div><strong>10 - Box Jumps - 30/24</strong></div> <div><strong>15 - Squats/holding DB's - 30/20 - each hand</strong></div> Mon, 21 Nov 2011 05:39:31 MST http://www.maltesecrossfit.com/post/tuesday-111122.html <div><strong>CONGRATULATIONS TO EMILY AND JESSIE ON THE NEW BABY!!!</strong></div> <div> </div> <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>PRESS - Week #4</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>10 - Dumbell Push Press - 50/35</strong></div> <div><strong>50 - Double Unders</strong></div> <div><strong>10 - DB Push Press - 50/35</strong></div> <div><strong>40 - Double Unders</strong></div> <div><strong>10 - DB Push Press - 50/35</strong></div> <div><strong>30 - Double Unders </strong></div> <div><strong>10 - DB Push Press - 50/35</strong></div> <div><strong>20 - Double Unders </strong></div> <div><strong>10 - DB Push Press - 50/35</strong></div> <div><strong>10 - Double Unders</strong></div> Mon, 21 Nov 2011 21:27:43 MST http://www.maltesecrossfit.com/post/wednesday-111123.html <div><strong>STRENGTH</strong></div> <div><strong>Hang Squat Clean - Work to a heavy weight</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Row 2 K</strong></div> Tue, 22 Nov 2011 21:44:59 MST http://www.maltesecrossfit.com/post/thursday-111124.html <div><strong>HAPPY THANKSGIVING!!!</strong></div> <div> </div> <div> </div> <div><strong>Reminder - Schedule for next 3 days - Thurs, Fri, Sat. - 9:30 - 12:00.</strong></div> <div> </div> <div> </div> <div><strong>Strength</strong></div> <div> </div> <div><strong>Deadlift - Week #4</strong></div> Wed, 23 Nov 2011 21:10:57 MST http://www.maltesecrossfit.com/post/monday-111128.html <div><strong>WOD</strong></div> <div> </div> <div><strong>"CROSSFIT TOTAL"</strong></div> <div> </div> <div><strong>3 Attempts to Establish a 1RM in Each of the 3 Lifts</strong></div> <div> </div> <div><strong>Back Squat</strong></div> <div><strong>Shoulder Press</strong></div> <div><strong>Deadlift</strong></div> <div> </div> <div><strong>Total is the sum of the 3 best lifts</strong></div> Sun, 27 Nov 2011 20:04:18 MST http://www.maltesecrossfit.com/post/tuesday-111129.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>FInd New Bench Press</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>"CINDY"</strong></div> <div> </div> <div><strong>20 min AMRAP</strong></div> <div> </div> <div><strong>5 Pullups</strong></div> <div><strong>10 Pushups</strong></div> <div><strong>15 Squats</strong></div> Tue, 29 Nov 2011 04:30:02 MST http://www.maltesecrossfit.com/post/wednesday-111130.html <div><strong>WOD</strong></div> <div> </div> <div><strong>3 ROUNDS</strong></div> <div> </div> <div><strong>Row 500m</strong></div> <div><strong>20 KB Swings - 1.5/1 pd</strong></div> <div><strong>10 Burpees</strong></div> Tue, 29 Nov 2011 21:06:41 MST http://www.maltesecrossfit.com/post/thursday-111201.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Snatch Grip Push Press</strong></div> <div><strong>3-3-3-3-3 ; rest 2-3 min b/t</strong></div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>Box Jumps</strong></div> <div><strong>5 sets of 20 ; rest :90 sec b/t</strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>Toes 2 Bar</strong></div> <div><strong>5 sets of 15 ; rest :90 sec b/t</strong></div> Thu, 01 Dec 2011 06:16:19 MST http://www.maltesecrossfit.com/post/friday-111202.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Front Squat</strong></div> <div><strong>Work to Heavy Single</strong></div> <div><strong>then 90% x 1 rep</strong></div> <div><strong>85% x 3 reps x 2 sets</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>4 RDS</strong></div> <div><strong> </strong></div> <div><strong>12 Chest 2 Bar Pullups</strong></div> <div><strong>12 Ring Dips</strong></div> Thu, 01 Dec 2011 22:06:20 MST http://www.maltesecrossfit.com/post/monday-111205.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Back Squat - 5 x 3 at 75%</strong></div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>AMRAP 10 Min</strong></div> <div> </div> <div><strong>5 HSPU</strong></div> <div><strong>10 Med Ball Cleans - 20/14</strong></div> <div><strong>30 Mountain Climbers</strong></div> <div> </div> <div><strong><br /></strong></div> Sun, 04 Dec 2011 20:21:09 MST http://www.maltesecrossfit.com/post/tuesday-1262011.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Snatch Grip Deadlift - WORK POSITION</strong></div> <div><strong> </strong></div> <div><strong>2-2-2-2-2-2</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>4 RDS</strong></div> <div><strong>30 UB Double Unders</strong></div> <div><strong>20 UB Pullups</strong></div> <div><strong>rest 3 min between rds</strong></div> <div><strong> </strong></div> <div><strong>Go for as many UB as you can each time</strong></div> <div><strong> </strong></div> <div><strong>POST- Mobilit - Hip Opener - Couch/Super Couch </strong><strong> </strong></div> <div><strong></strong></div> Mon, 05 Dec 2011 21:18:13 MST http://www.maltesecrossfit.com/post/wednesday-111206.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>PUSH PRESS x 1/PUSH JERK x 2 x 3 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div> </div> <div> </div> <div><strong> <table border="1" cellspacing="0" cellpadding="1"> <tbody> <tr> <td class="girl"> <div>DT<br /><img src="http://www.crossfit.com/cf-assets/180x180/timdavis.jpg" border="0" alt="Timothy Davis" width="180" height="219" align="middle" /><br />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. <br /><br />Timothy is survived by his wife Megan and one-year old son T.J. </div> <div><br /><br /><em>First posted <a href="http://www.crossfit.com/mt-archive2/004622.html" target="_blank">13 April 2009</a></em></div> </td> <td>Five rounds of: <ul> <li>155 pound Deadlift, 12 reps</li> <li>155 pound Hang power clean, 9 reps</li> <li>155 pound Push jerk, 6 reps</li> </ul> </td> <td>For time</td> </tr> </tbody> </table> <br /></strong></div> Tue, 06 Dec 2011 21:20:19 MST http://www.maltesecrossfit.com/post/thursday-111208.html <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>8 Min - Airdyne or Rower</strong></div> <div><strong> </strong></div> <div><strong>50 TGU - Not for Speed - Technique and form</strong></div> <div><strong> </strong></div> <div><strong>8 Min - Airdyne or Rower</strong></div> Wed, 07 Dec 2011 20:57:48 MST http://www.maltesecrossfit.com/post/friday-111209.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Front Squats - 6 sets x 2 reps @ 80% - rest 2 min b/t</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>25 Box Jumps - 24/20</strong></div> <div><strong>25 Pushups - Hand release</strong></div> <div><strong>25 Knees 2 Elbows</strong></div> <div><strong>25 Walking Lunge - DB by side - 25/15 a hand</strong></div> <div><strong>30 Burpees</strong></div> <div><strong>25 Walking Lunge</strong></div> <div><strong>25 Knees 2 Elbows</strong></div> <div><strong>25 Pushups - Hand release</strong></div> <div><strong>25 Box Jumps - 24/20</strong></div> <div><strong><br /></strong></div> Thu, 08 Dec 2011 21:26:03 MST http://www.maltesecrossfit.com/post/111212.html <div><strong>STRENGTH/SKILL</strong></div> <div> </div> <div><strong>Handstand Holds/Shoulder Touches</strong></div> <div> </div> <div><strong>Max Box Jump</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 RDS</strong></div> <div> </div> <div><strong>15 Wall Balls</strong></div> <div><strong>15 Pullups</strong></div> Sun, 11 Dec 2011 21:26:27 MST http://www.maltesecrossfit.com/post/tuesday-111213.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Clean Pulls - 5 x 3 - First from Ground - next 2 from below knee</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>6 sets</strong></div> <div><strong> </strong></div> <div><strong>3 - Tough Hang Power Cleans</strong></div> <div><strong>Airdyne Sprints - :25 sec</strong></div> <div><strong> </strong></div> <div><strong>Rest 4 min</strong></div> <div><strong>+</strong></div> <div><strong> </strong></div> <div><strong>Mobility</strong></div> <div><strong> </strong></div> Mon, 12 Dec 2011 20:56:24 MST http://www.maltesecrossfit.com/post/wednesday-111214.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Find a Heavy Single Overhead Squat</strong></div> <div> </div> <div><strong>Weighted Good Mornings - 5 sets of 5</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>1000m Row x 3 - rest 1:1</strong></div> Tue, 13 Dec 2011 21:11:14 MST http://www.maltesecrossfit.com/post/thursday-111215.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>A1. Weighted Strict Pullups - 3-5 reps x 5 sets - rest :30 sec</strong></div> <div><strong>A2. Parallette Pushups - 10-15 reps x 5 sets - rest 2:00</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>AMRAP Burpees - 1 Min - rest 1 min x 5</strong></div> <div><strong> </strong></div> <div><strong>AMRAP Double Unders - 1 Min - rest 1 min x 5</strong></div> Wed, 14 Dec 2011 21:05:25 MST http://www.maltesecrossfit.com/post/friday-111216.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>BACK SQUAT - 5-3-1-3-5 - rest 2-3 min b/t</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>4 RDS</strong></div> <div> </div> <div><strong>12 Push Press - 105/75</strong></div> <div><strong>15 Toes 2 Bar</strong></div> <div><strong>50 Squats</strong></div> Thu, 15 Dec 2011 21:34:21 MST http://www.maltesecrossfit.com/post/monday-111219.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Front Squats - Work to Heavy Single then 90%x1 &amp; 85% x2 x 2 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>6 RDS</strong></div> <div> </div> <div><strong>10 KB SDHP - 70/53</strong></div> <div><strong>10 Plyo Pushups</strong></div> <div><strong>20 Ab-mat Situps - Unanchored</strong></div> <div> </div> <div> </div> <div><strong>Holiday Schedule</strong></div> <div> </div> <div><strong>Normal All week except for no 6 pm on FRIDAY</strong></div> <div><strong>Saturday - 9:30 am - 11:30 am - Holiday WOD</strong></div> <div><strong>Monday - 26th - Saturday Routine - 9:30 - 11:30</strong></div> <div><strong>Tuesday Resume normal Schedule</strong></div> <div> </div> <div><strong>ALSO - Crossfit Games Opens begin February 22nd - Those interesed in competing send me an email</strong></div> Sun, 18 Dec 2011 20:19:32 MST http://www.maltesecrossfit.com/post/tuesday-111220.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Rack Jerks - 5x2 reps</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>25-20-15</strong></div> <div><strong> </strong></div> <div><strong>DB Squat Cleans</strong></div> <div><strong>Pullups</strong></div> Mon, 19 Dec 2011 20:06:16 MST http://www.maltesecrossfit.com/post/wednesday-111221.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>A. Hang Power Snatches - 6x2</strong></div> <div> </div> <div><strong>B. Snatch Pulls - 5x3</strong></div> <div> </div> <div><strong>C. Box Jumps - 4x25 - rest 1 min</strong></div> <div> </div> <div><strong>D. Hanging Leg Raise - 40 reps</strong></div> Tue, 20 Dec 2011 21:29:03 MST http://www.maltesecrossfit.com/post/thursday-111222.html <div><strong>WOD</strong></div> <div> </div> <div><strong>4 sets</strong></div> <div><strong>15 Slam Balls - 50/30</strong></div> <div><strong>30 Double Unders</strong></div> <div><strong>rest 1 min</strong></div> <div> </div> <div><strong>ROW Sprints</strong></div> <div><strong>:25 sec max effort</strong></div> <div><strong>Rest 2:35</strong></div> <div><strong>x 8</strong></div> <div> </div> <div><strong>Mobility</strong></div> Thu, 22 Dec 2011 04:47:30 MST http://www.maltesecrossfit.com/post/friday-111223.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>In 15 min - Work to a Heavy Single - Thruster</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>AirDyne - 40 cal</strong></div> <div> </div> <div><strong>4 RDS</strong></div> <div> </div> <div><strong>4 Front Squats - 205/145</strong></div> <div><strong>10 Ring Dips</strong></div> <div> </div> <div><strong>AirDyne - 40 cal</strong></div> Fri, 23 Dec 2011 04:54:49 MST http://www.maltesecrossfit.com/post/saturday-111224.html <div><strong>CHRISTMAS EVE WOD</strong></div> <div> </div> <div><strong>12 Days</strong></div> <div> </div> <div><strong>1- HSPU</strong></div> <div><strong>2 - BOX JUMPS -36/30</strong></div> <div><strong>3 - BURPEES<br />4 - TOES 2 BAR</strong></div> <div><strong> </strong><strong>5 - SQUATS</strong></div> <div><strong>6 - KB SWINGS - 53/35</strong></div> <div><strong>7 - HAND RELEASE PUSHUPS</strong></div> <div><strong>8 - PULLUPS</strong></div> <div><strong>9 - WALL BALLS - 20/14</strong></div> <div><strong>10 - WALKING LUNGES - 10 each leg/20 total steps</strong></div> <div><strong>11 - DB PUSH PRESSES - 50/35</strong></div> <div><strong>12 - SQUATS CLEANS - 135/95</strong></div> <div> </div> <div><strong>THANKS EVERYONE WHO MADE IT IN, WAS FUN TO SEE EVERYONE - HAVE A GOOD CHRISTMAS </strong></div> Sat, 24 Dec 2011 13:48:04 MST http://www.maltesecrossfit.com/post/monday-111226.html <div><strong>Remember Schedule today is like a normal Saturday. 9:30 and 10:30 am. </strong></div> Sun, 25 Dec 2011 20:25:42 MST http://www.maltesecrossfit.com/post/tuesday-111227.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Hang Squat Cleans - 4 sets x 3 reps - Work on speed under the bar - rest 1-2 min</strong></div> <div> </div> <div><strong>Clean Pulls - 4 x 3 - rest 2 min b/t</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>21-15-9</strong></div> <div> </div> <div><strong>Pullups</strong></div> <div><strong>Burpees</strong></div> Tue, 27 Dec 2011 06:29:45 MST http://www.maltesecrossfit.com/post/wednesday-111228.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Back Squat - 6 sets x 2 reps at 80-85%</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>9 min AMRAP</strong></div> <div> </div> <div><strong>10 Airdyne Cal</strong></div> <div><strong>10 Wall Balls<span style="white-space: pre;"> </span></strong></div> Tue, 27 Dec 2011 21:26:24 MST http://www.maltesecrossfit.com/post/thursday-111229.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Snatch Balance - 5 sets of 3 reps</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Row 500 m</strong></div> <div><strong>+</strong></div> <div><strong>4 RDS</strong></div> <div><strong>10 KB Swings - 70/53</strong></div> <div><strong>15 Hand Release Pushups</strong></div> <div><strong>20 Situps</strong></div> <div><strong>+</strong></div> <div><strong>500m Row</strong></div> Wed, 28 Dec 2011 21:53:39 MST http://www.maltesecrossfit.com/post/friday-111230.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Push Press - 5 x 3</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 RDS</strong></div> <div> </div> <div><strong>100ft Overhead Walkiing Lunge - 45/25</strong></div> <div><strong>15 Box Jumps - 24/20</strong></div> <div><strong>7 Pullups</strong></div> Fri, 30 Dec 2011 05:04:27 MST http://www.maltesecrossfit.com/post/monday-120102.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Front Squats - 7 x 3 reps @ 80-85%</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Hand Stand Shoulder Touches - 5 x 20 touches - rest ;30 sec</strong></div> <div><strong>Pullups - 5 x 12-20 UB - rest 2 min between</strong></div> <div><strong> </strong></div> <div><strong>+</strong></div> <div><strong> </strong></div> <div><strong>B2B Tabata Squats</strong></div> Sun, 01 Jan 2012 20:35:20 MST http://www.maltesecrossfit.com/post/tuesday-120103.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Power Clean x 2/Jerk x 1 - 5 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong><span class="girl"><br />JACK</span><br /><br /><img src="http://www.crossfit.com/cf-assets/180x180/jack.jpg" alt="Jack Martin" width="180px" height="254px" align="middle" /><br />Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. <br />Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. <br /></strong></div> <div> </div> <div><strong><br /></strong></div> <div> </div> <div><strong>AMRAP 20 MIN</strong></div> <div> </div> <div><strong>10 - Push Press - 115/85</strong></div> <div><strong>10 - KB Swings - 53/35</strong></div> <div><strong>10 - Box Jumps - 24/20</strong></div> Mon, 02 Jan 2012 21:08:27 MST http://www.maltesecrossfit.com/post/wednesday-120104.html <div><strong>STRENGTH/SKILL</strong></div> <div> </div> <div><strong>Hang Squat Snatch 6 x 2 - work technique and speed under bar - focus technique not heavy load</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 RDS</strong></div> <div> </div> <div><strong>10 - Ring Rows - strict </strong></div> <div><strong>10 - Ring Pushups</strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>35 Hanging Leg raise at tempo</strong></div> <div> </div> <div>+</div> <div> </div> <div>3 attempts for max UB Double Unders</div> <div><strong><br /></strong></div> Tue, 03 Jan 2012 21:20:18 MST http://www.maltesecrossfit.com/post/thursday-10105.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>CLEAN GRIP DEADLIFTS - Work to a heavy double</strong></div> <div> </div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>4 sets</strong></div> <div> </div> <div><strong>9 Deadlifts - 205/145</strong></div> <div><strong>Airdyne - 1 min</strong></div> <div> </div> <div><strong>rest 3 min between</strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>Mobility</strong></div> Wed, 04 Jan 2012 21:47:35 MST http://www.maltesecrossfit.com/post/friday-120106.html <div><strong>WOD</strong></div> <div> </div> <div> </div> <div><strong>AMRAP 6 Min</strong></div> <div> </div> <div><strong>25 Row cal</strong></div> <div><strong>35 Wall Balls</strong></div> <div><strong>20 Toe 2 bar</strong></div> <div><strong>35 Double Unders</strong></div> <div><strong>20 Toe 2 Bar</strong></div> <div><strong>35 Wall Balls</strong></div> <div> </div> <div><strong>Rest 3 min</strong></div> <div>then</div> <div><strong>Complete for time</strong></div> <div> </div> <div><strong>25 Row cal</strong></div> <div><strong>35 Wall balls</strong></div> <div><strong>20 Toe 2 bar</strong></div> <div><strong>35 Double Unders</strong></div> <div><strong>20 Toe 2 Bar</strong></div> <div><strong>35 Wall Balls</strong></div> Thu, 05 Jan 2012 21:22:49 MST http://www.maltesecrossfit.com/post/monday-120109.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Hang Power Snatch x 2 reps/ Overhead Squat x 3 reps x 5 sets - rest 2 min b/t sets</strong></div> <div><strong>(do 2 hang power snatches, after 2nd rep go into a set of 3 overhead squats)</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>AMRAP 9 min</strong></div> <div><strong> </strong></div> <div><strong>10 - Overhead Squats - 95/65</strong></div> <div><strong>10 - Hand Release Pushups</strong></div> <div><strong>10 - Box Jumps - 24/20</strong></div> Sun, 08 Jan 2012 21:13:21 MST http://www.maltesecrossfit.com/post/tuesday-120110.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>A1. Weighted Walking Lunges - 5 x 14 Steps (7 each Leg) - Heaviest possible - rest :60</strong></div> <div><strong>A2. Weighted/Strict Pullups - 5-3-1-3-5 - rest 2:00</strong></div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>Row 1000m x 3 - rest 3:00 min between</strong></div> <div><strong><br /></strong></div> <div><strong>Goal is full effort each row and not to deviate +/- 5 sec - </strong></div> <div> </div> <div><strong><br /></strong></div> Tue, 10 Jan 2012 05:07:56 MST http://www.maltesecrossfit.com/post/wednesday-120111.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>7 sets</strong></div> <div><strong> </strong></div> <div><strong>Clean pulls x 2 / Hang Squat Clean x 1 ( 1st pull from ground, 2nd from hang, then hang squat clean) Work to heaviest possible</strong></div> <div><strong>WOD<a></a></strong></div> <div><strong>30 Pullups<a></a></strong></div> <div><strong>100 Double Unders<a></a></strong></div> <div><strong>30 Pullups</strong> </div> Tue, 10 Jan 2012 21:31:23 MST http://www.maltesecrossfit.com/post/thursday-110112.html <div><strong>STRENGTH </strong></div> <div> </div> <div><strong>Jerks - 5 - 4 - 2 - 2 - 1 - 1</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>6 RDS</strong></div> <div> </div> <div><strong>5 - HSPU</strong></div> <div><strong>7 - Burpees</strong></div> <div><strong>9 - KB Swings - 2/1.5 pood</strong></div> Thu, 12 Jan 2012 05:29:36 MST http://www.maltesecrossfit.com/post/friday-120113.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Front Squats</strong></div> <div><strong>Heavy single</strong></div> <div><strong>90% x 1 x 2 sets</strong></div> <div><strong>85% x 2 x 3 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div><strong><br /></strong></div> <div><strong>3 RDS</strong></div> <div> </div> <div><strong>9 DB Squat Cleans - 50/35</strong></div> <div><strong>3 Rope Climbs - subs - 9 rope pull from ground to standing position</strong></div> <div><strong> 9 strict ring pullups</strong></div> <div><strong> 9 tough ring rows</strong></div> <div><strong><br /></strong></div> <div> </div> <div><strong><br /></strong></div> Fri, 13 Jan 2012 05:50:26 MST http://www.maltesecrossfit.com/post/monday-120116.html STRENGTH/SKILL A1. Chest 2 Bar Pullups - 12-15 x 4 sets - rest :10 sec A2. Ring Dips - AMRAP (minimum of 7) - 4 sets - rest 2:00 min WOD 50 - Airdyne Cal 50 - Wall ball Burpees Sun, 15 Jan 2012 20:18:17 MST http://www.maltesecrossfit.com/post/tuesday-120117.html STRENGTH Power Cleans - 6 x 3 reps - work touch and go WOD 4 RDS 10 Toes 2 Bar 20 Pushups 40 Squats Mon, 16 Jan 2012 21:34:12 MST http://www.maltesecrossfit.com/post/wednesday-120118.html <div><strong>STRENGTH/SKILL</strong></div> <div> </div> <div><strong>Snatch Balance - Work technique - if technique is good and solid in landing then work to a heavy single</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 sets</strong></div> <div> </div> <div><strong>5 - Push Jerks - 185/115</strong></div> <div><strong>10 - Box Jumps - 36/30</strong></div> <div><strong>20 - Double Unders</strong></div> <div> </div> <div><strong>Rest 3 min active</strong></div> Tue, 17 Jan 2012 21:17:47 MST http://www.maltesecrossfit.com/post/thursday-120119.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Back Squat - 5 x 3-5 reps @ 75%</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>2000 m Row time trial</strong></div> <div> </div> <div> </div> <div><strong>Post</strong></div> <div><strong>Mobility</strong></div> Wed, 18 Jan 2012 21:15:24 MST http://www.maltesecrossfit.com/post/friday-120120.html <div><strong>STRENGTH/SKILL</strong></div> <div><strong> </strong></div> <div><strong>Squat Clean Thruster practice - 10 min</strong></div> <div><strong> </strong></div> <div><strong>1-Arm KB Snatches - 5 sets - 5r - 5l - rest 2 min b/t</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Burpee Ladder - 1-10</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> Thu, 19 Jan 2012 22:03:30 MST http://www.maltesecrossfit.com/post/saturday-120121.html <div><strong>WOD</strong></div> <div> </div> <div><strong>30 Pullups</strong></div> <div><strong>15 Hang Power Cleans - 135/95</strong></div> <div><strong>30 Box Jumps - 24/20</strong></div> <div><strong>15 Front Squats - 135/95</strong></div> <div><strong>30 Hand Release Pushups</strong></div> <div><strong>15 Push Press or Push Jerk - 135/95</strong></div> <div><strong>30 Wall Balls - 20/14</strong></div> <div><strong>30 Box Jumps - 24/20</strong></div> <div><strong>15 Hang Power Cleans - 135/95</strong></div> <div><strong>30 Pullups</strong></div> <div> </div> <div><strong><br /></strong></div> Sat, 21 Jan 2012 14:11:15 MST http://www.maltesecrossfit.com/post/monday-120123.html <div><strong>SKILL</strong></div> <div> </div> <div><strong>15 min - work on one of your goals</strong></div> <div> </div> <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Power Snatch - 2 reps on the minute for 8 minutes</strong></div> <div> </div> <div><strong>RDL's - 5 x 5 </strong></div> Sun, 22 Jan 2012 20:55:43 MST http://www.maltesecrossfit.com/post/tuesday-10124.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Bench Press - 7 x 3 reps @ 75-80%</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 RDS</strong></div> <div> </div> <div><strong>12 Wall Balls - 20/14 </strong></div> <div><strong>12 Toes 2 Bar</strong></div> <div> </div> <div><strong><br /></strong></div> Mon, 23 Jan 2012 21:28:41 MST http://www.maltesecrossfit.com/post/wednesday-120124.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Front Squat - Work to Heavy Single - then 90%x2x2 - 80%x3x3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Ladder 1 to 10 - Chest 2 Bar pullups</strong></div> <div><strong>do 3 Burpee box jumps between each set</strong></div> <div><strong> </strong></div> <div><strong>so 1 C2B pullup - 3 Burpee Box jumps - 2 C2B pullups - 3 Box Jumps - 3 C2B pullups up til 10 C2B</strong></div> Tue, 24 Jan 2012 20:59:48 MST http://www.maltesecrossfit.com/post/thursday-120126.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Clean Pulls - 5 x 3 reps</strong></div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>Airdyne Sprints - :20 sec on rest 1:40 x 5</strong></div> <div> </div> <div><strong>7 min HSPU work</strong></div> <div> </div> <div><strong>Airdyne Sprints - :20 sec on rest 1:40 x 5</strong></div> Wed, 25 Jan 2012 21:22:09 MST http://www.maltesecrossfit.com/post/friday-120127.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Push Press x2 / Split Jerk x2 - 5 sets - rest 2-3 min </strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>AMRAP 12 MIN</strong></div> <div><strong> </strong></div> <div><strong>30 Double Unders</strong></div> <div><strong>15 Hand Release Pushups</strong></div> Thu, 26 Jan 2012 22:01:44 MST http://www.maltesecrossfit.com/post/monday-120130.html <div><strong>STRENGTH/SKILL</strong></div> <div> </div> <div><strong>15 min to Work on Goals</strong></div> <div>+</div> <div><strong>10 min work to a heavy 3 in Deadlift</strong></div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>4 RDS<br />6 - Deadlifts - 250/165</strong></div> <div><strong>9 - Ring Dips</strong></div> <div><strong>12 - Box Jumps - 24/20 </strong></div> Sun, 29 Jan 2012 21:10:52 MST http://www.maltesecrossfit.com/post/tuesday-120131.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>3-position Clean x 7</strong></div> <div>+</div> <div><strong>Rack Jerks - 4 x 2</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 RDS</strong></div> <div> </div> <div><strong>7 DB Thrusters - 50/35</strong></div> <div><strong>21 Double Unders</strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>Max L-Sit Hold</strong></div> Tue, 31 Jan 2012 04:43:11 MST http://www.maltesecrossfit.com/post/wednesday-120201.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Hang Snatch Pullsx2/Hang Snatch x 1 - 6 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>AMRAP 20 Min</strong></div> <div> </div> <div><strong>15 - Walking Lunge</strong></div> <div><strong>10 - Pullups</strong></div> <div><strong>5 - Burpees</strong></div> Wed, 01 Feb 2012 04:39:20 MST http://www.maltesecrossfit.com/post/thursday-120202.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Pushup CIrcuit x 3</strong></div> <div> </div> <div><strong>Med-ball pushups x 20</strong></div> <div><strong>Plyo-pushups x 10</strong></div> <div><strong>Bench Press x 5</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>5 Min Row - Max Meters</strong></div> <div> </div> <div><strong>+ </strong></div> <div> </div> <div><strong>Goal work</strong></div> Thu, 02 Feb 2012 05:26:54 MST http://www.maltesecrossfit.com/post/friday-120203.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>3 Attempts to Find 1 RM - Snatch</strong></div> <div><strong> </strong></div> <div><strong>+</strong></div> <div><strong> </strong></div> <div><strong>3 Attempts to Find 1 RM - Clean and Jerk</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>+</strong></div> <div><strong>Max Double Unders in 1 min </strong></div> Thu, 02 Feb 2012 20:37:10 MST http://www.maltesecrossfit.com/post/monday-120206.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Back Squats - 6 x 2 @ 85-90%</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>4 sets</strong></div> <div><strong>20 - Shoulder Touches - rest :60 sec</strong></div> <div><strong>15 - UB C2B Pullups - rest 2:00 </strong></div> <div> </div> <div><strong>+</strong></div> <div> </div> <div><strong>3 Min Airdyne for max cal</strong></div> Sun, 05 Feb 2012 20:44:51 MST http://www.maltesecrossfit.com/post/tuesday-120207.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Clean Pulls - 5 x 3</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>12 Min Amrap</strong></div> <div><strong> </strong></div> <div><strong>5 Power Cleans - 155/105</strong></div> <div><strong>7 Toe 2 Bar</strong></div> <div><strong>9 Wall Ball - 20/14</strong></div> Mon, 06 Feb 2012 21:34:17 MST http://www.maltesecrossfit.com/post/wednesday-120208.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Pressx3/Push Pressx3 x 4 sets</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>35-25-15</strong></div> <div> </div> <div><strong>Pushups</strong></div> <div><strong>Double Unders</strong></div> <div><strong>KB Swings - 2/1.5</strong></div> Wed, 08 Feb 2012 04:49:20 MST http://www.maltesecrossfit.com/post/thursday-120209.html <div><strong>Skill</strong></div> <div> </div> <div><strong>15 min - Goal Work</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div><strong>Row Sprints</strong></div> <div><strong>Row :30 - rest 2:30 x 6</strong></div> <div> </div> <div>Afternoon - Possibly Sled pushes instead of Row sprints</div> <div><strong>+</strong></div> <div><strong>Mobility</strong></div> Thu, 09 Feb 2012 05:03:30 MST http://www.maltesecrossfit.com/post/friday-120210.html <div><strong>WOD</strong></div> <div> </div> <div><strong>10,9,8,7,6,5,4,3,2,1</strong></div> <div> </div> <div><strong>Thrusters - 135/95</strong></div> <div><strong>Pullups</strong></div> Fri, 10 Feb 2012 04:46:08 MST http://www.maltesecrossfit.com/post/monday-120213.html <div><strong>Skill</strong></div> <div> </div> <div><strong>Goal Work - 10 Min</strong></div> <div> </div> <div><strong>Strength</strong></div> <div> </div> <div><strong>Sumo-Deadlifts - 5 x 3</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>AMRAP 8 Min</strong></div> <div> </div> <div><strong>12 - Box Jumps - Full open stand on top of Box</strong></div> <div><strong>8 - Burpees</strong></div> <div> </div> <div> </div> <div><strong>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. </strong></div> Sun, 12 Feb 2012 19:59:25 MST http://www.maltesecrossfit.com/post/tuesday-120214.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Overhead Squats - 5, 3 ,2, 2, 1, 1</strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>5 Sets</strong></div> <div><strong> </strong></div> <div><strong>Run 200m/ Row 200m depending on weather and parking lot conditions</strong></div> <div><strong>7 OHS - 135/95</strong></div> <div><strong>10 Pullups</strong></div> <div><strong> </strong></div> <div><strong>Rest 3 min between</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> Mon, 13 Feb 2012 21:23:04 MST http://www.maltesecrossfit.com/post/wednesday-120215.html <div><strong>STRENGTH</strong></div> <div> </div> <div><strong>Power Cleans - EMOM - 2 reps x 8 @ 80%</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>20 HSPU</strong></div> <div><strong>30 Walking Lunges</strong></div> <div><strong>40 Double Unders</strong></div> <div><strong>20 Clapping Pushups</strong></div> <div><strong>30 Walking Lunges</strong></div> <div><strong>40 Double Unders</strong></div> <div><strong>20 Hand Release Pushups</strong></div> <div><strong>30 Walking Lunges</strong></div> <div><strong>40 Double Unders</strong></div> <div> </div> <div><strong>WE ARE CLOSED ON THURSDAY FOR RENOVATIONS</strong></div> Tue, 14 Feb 2012 21:12:24 MST http://www.maltesecrossfit.com/post/friday-120217.html <div><strong>Strength</strong></div> <div> </div> <div><strong>Squat Clean Thrusters - Build To a Heavy Single</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>12 Min AMRAP</strong></div> <div> </div> <div><strong>5 - Deadlift - 95/65</strong></div> <div><strong>10 - Hang Squat Cleans - 95/65</strong></div> <div><strong>20 - Wall Balls - 20/14</strong></div> <div><strong><br /></strong></div> Thu, 16 Feb 2012 21:06:30 MST http://www.maltesecrossfit.com/post/monday-120220.html <div><strong>SKILL</strong></div> <div> </div> <div><strong>Goal Work</strong></div> <div> </div> <div><strong>Body Positioning/Mobility</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>4 RDS</strong></div> <div> </div> <div><strong>15 - SDHP - 95/65</strong></div> <div><strong>20 - Bar-facing Burpees</strong></div> Mon, 20 Feb 2012 04:28:40 MST http://www.maltesecrossfit.com/post/tuesday-120221.html <div><strong>STRENGTH</strong></div> <div><strong> </strong></div> <div><strong>Front Squats - Heavy Single then 90%x2x2 - 80%x3x2</strong></div> <div><strong> </strong></div> <div><strong>Snatch Grip Push Press - 5 x 3</strong></div> <div><strong> </strong></div> <div><strong> </strong></div> <div><strong>WOD</strong></div> <div><strong> </strong></div> <div><strong>Tabata Row/Bike</strong></div> Mon, 20 Feb 2012 21:35:02 MST http://www.maltesecrossfit.com/post/wednesday-120222.html <div><strong>STRENGTH/SKILL</strong></div> <div> </div> <div><strong>Toe 2 Bar - 5 sets of 12 reps - Rest :20 sec</strong></div> <div><strong>Ring Dips - 5 sets of 10 reps - Rest :90 sec</strong></div> <div> </div> <div> </div> <div><strong>WOD</strong></div> <div> </div> <div><strong>100' Walking Lunge </strong></div> <div><strong>21 Pullups</strong></div> <div><strong>21 Pushups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>18 Pullups</strong></div> <div><strong>18 Pushups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>15 Pullups</strong></div> <div><strong>15 Pushups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>12 Pullups</strong></div> <div><strong>12 Pushups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>9 Pullups</strong></div> <div><strong>9 Pushups</strong></div> <div><strong>100' Walking Lunge</strong></div> <div><strong>6 Pullups</strong></div> <div><strong>6 Pushups</strong></div> Tue, 21 Feb 2012 21:19:55 MST