Thursday, December 14, 2017

Saturday, 16 December


Join us THIS SATURDAY for our traditional Christmas WOD, followed by a party! Phalanx will provide the pulled pork, buns, and BBQ sauce. Please bring a side or dessert to share.
12 Days of Christmas (Time)
Twelve Days of Christmas
12 Days of Christmas
1 Power Clean (95/135#)
2 Handstand Push-ups
3 Front Squat (95/135#)
4 Sumo Deadlift High Pull (95/ 135#)
5 Chest-to-bar Pull-ups
6 Box Jumps (20/24")
7 Burpees
8 Push-ups
9 Wall Balls (14/20# to 10')
10 KBS (1.5/2pd)
11 Deadlift (95/135#)
12 Thruster (95/135#)

(complete exercises to the same pattern as "The 12 Days of Christmas" song)


Wednesday, December 13, 2017

Thursday, 14 December


Join us THIS SATURDAY for our traditional Christmas WOD, followed by a party! Phalanx will provide the pulled pork, buns, and BBQ sauce. Please bring a side or dessert to share.
 
1-Mile Run (Time)
Max Effort 1-Mile Run
 
Metcon (No Measure)
EMOM for 15 minutes:
1 Power Snatch (95/135#)
2 Squat Snatch (95/135#)



Tuesday, December 12, 2017

Wednesday, 13 December


Join us THIS SATURDAY for our traditional Christmas WOD, followed by a party! Phalanx will provide the pulled pork, buns, and BBQ sauce. Please bring a side or dessert to share.
Wednesday, 13 December
Fight Gone Bad (3 Rounds for reps)
Three rounds of:  
Wall-ball Shots (Reps), 14/20#
Sumo deadlift high-pull (Reps),  55/75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 55/75#
Row (Calories) 
1-minute rest
 



Tuesday, 12 December


Join us THIS SATURDAY for our traditional Christmas WOD, followed by a party! Phalanx will provide the pulled pork, buns, and BBQ sauce. Please bring a side or dessert to share.

10 - 9 - 8 ... 3 - 2 - 1
Thruster (65/95#)
Toe to Bar

25 DU after each round

Friday, December 8, 2017

Saturday, 9 December


Woehlke (3 Rounds for time)
3 Rounds Each for time:
4 Jerks, 185#
5 Front Squats, 185#
6 Power Cleans, 185#
40 Pull-ups
50 Push-ups
60 Sit-ups
 
Rest 3 minutes between rounds
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
Women's Rx:
Jerk, Front Squat, Power Cleans: 135#


Wednesday, December 6, 2017

Thursday, 7 December


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


Tuesday, December 5, 2017

Wednesday, 6 December


Double Under Clinic hosted by Mute Sports Equipment!
 
 
21 - 15 - 9
Deadlift (225/315#)
Box Jump (24/30")
15 minute time cap