Category: Standard RX

Maltz Memorial Challenge WOD

Maltz Memorial Challenge WOD

For time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.

BTWB
Photo by @robcwilson
Normal schedule for tomorrow’s Saturday WOD. Team workout at 0930.
Katrin Davidsdottir, Cole Sager Confirmed for Fittest in Cape Town
Results

Squat Snatch 1-1-1 & AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars

Squat Snatch 1-1-1

Squat Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
15 Row Calories
15 Power Snatches (75#/55#)
15 Toes-to-bars

BTWB
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Happy Thanksgiving!

  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Front Squat : 2-2-2-2 & 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

Front Squat : 2-2-2-2

Front Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson

Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Haley Adams Joins Mayhem Independence
Results
Results cont

Shoulder Press : 8-8-8 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

Shoulder Press : 8-8-8

Shoulder Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m

BTWB

Photo by @robcwilson

Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

As a team of 2 complete for time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* One works, one rests.

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 & 5 RFT: Wall Balls and Hang Power Cleans

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Hang Power Cleans (155#/105#)

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: Deadlifts and Weighted Pull-ups & AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Lifting: Deadlifts and Weighted Pull-ups

Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.

BTWB

AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Deadlifts (185#/135#)
5 Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Loud and Live to Launch the West Coast CrossFit Classic

Results

Results cont

SNORIDGE CROSSFIT