Sunday, December 4, 2016

Monday, 5 December

Back Squat
5 -5 - 3 - 3 - 1

5 Rounds
20 OH Lunge (25/45#)
30 Double Under
10 Squat Clean Thruster (65/95#)

Friday, December 2, 2016

Saturday, 3 December

66 Deadlifts (115#)
66 Box jump (24")
66 KBS (1.5 pd)
66 Knee to elbow
66 Sit-ups
66 Pull-ups
66 Thrusters (55#)
66 Wall ball shots, (20# to 10')
66 Burpees
66 Double-unders

Optional scaled weights:
Deadlift 75#
Box Jump 20"
KBS 1pd
Thruster 35#
Wall Ball 14#

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

Posted on 11 September 2013

Last completed at Phalanx CrossFit on 5 December, 2015 

Wednesday, November 30, 2016

Thursday, 1 December

21 - 15 - 9
Deadlift (155/225#)

last completed 9 May

Tuesday, November 29, 2016

Wednesday, 30 November

3 rounds:
30 DB Push Press (10/25#)
20 Pistols (alternating legs)
15 Burpee Lateral Over the Box Jumps (plastic box)
10 Strict L-Hang Pull-ups

Monday, November 28, 2016

Tuesday, 29 November

1RM Ground to OH

last found 5 April

Sunday, November 27, 2016

Monday, 28 November

Sorry for the late post tonight.  We were doing some final clean-up work on the improved gym space, which looks amazing!  We cannot thank you all enough for your awesome work on this big project, and we hope you all enjoy the improved facility.  

800m Run
21 Power Clean (95/135)
9 Toe to Bar
400m Run
15  Jerk (95/135)
15 Toe to Bar
200m Run
9 Power Snatch (95/135)
21 Toe to Bar

Friday, November 25, 2016

Saturday, 26 November

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. 

Murph was posthumously awarded the nation's highest military recognition: The Medal of Honor.  His citation reads as follows:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

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.