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
 
 


Monday, December 4, 2017

Tuesday, 5 December


1RM Clean and Jerk

After you find your 1RM Clean and Jerk, take some time working on your back squat. No hurry! Get heavy, but don't go for a max.
Back Squat
5 - 5 - 3 - 3 - 1

Monday, 4 December


Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-ups