Thursday, January 31, 2013

Friday, 1 FEB


Open gym.

No matter what your level of fitness - give your best!

"If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, 'Here lived a great street sweeper who did his job well.'"
- Martin Luther King Jr.

Wednesday, January 30, 2013

Thursday, 31 JAN


WOD:
AMRAP 20 Minutes
10 Wall Balls (14/20# to 10')
10 Med Ball OH Situps
40 Double Unders

STRENGTH:
Work to a 3 rep max power snatch

Work to a 3 rep max power clean

Work to a 3 rep max weighted pull-up



Wednesday, 30 JAN


SKILL:
Ring Dips
3 x 15 Unbroken, or appropriate skill work

WOD:
10 - 8 - 6 - 4 - 2
With a 135/95# bar:
Hang Power Clean
Push Press
Floor Wipers (over and back is 1)
Lateral Hops (over barbell and back is 1)

STRENGTH:
Deadlift
4 x 10 UB (50% of 1RM, 1 min rest between sets)
Then, in 3 more sets, find a 5RM

2 rds of 1 minute hold - front, left and right plank





Tuesday, January 29, 2013

Tuesday, 29 JAN


SKILL:
1RM Front Squat

WOD:
200m Run
30 Pushups
15 Pullups
200m Run

active rest for 3 minutes, then repeat

STRENGTH:
At 65% of 1RM, complete 2 rds:
5 Power Snatch
5 OHS
5 Heaving Snatch Balance
5 Snatch

Then, complete 5 heavy singles



Monday, January 28, 2013

Monday, 28 JAN


SKILL:
Overhead Squat
In 5 sets, build to a 3 rep max

WOD:
5 rds:
5 KB Squat Snatch per arm (25/35#)
10 Toe to Bar
10 Burpee

STRENGTH:
Clean and Jerk
5 - 5 - 3 - 3 - 1



Saturday, January 26, 2013

Saturday, 26 JAN


"AdamBrown"
Two rounds"
24 Deadlift (185/295) 
24 Box jumps (24")
24 Wallball (14/20)
24 Bench Press (125/195) 
24 Box jumps (24")
24 Wall Ball (14/20)
24 Clean (95/135)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

posted on crossfit.com on 10AUG2010
 


Friday, January 25, 2013

Friday, 25 JAN


CLOSED DUE TO WEATHER!

We're keeping the gym closed tonight, but we will be ready to rock it tomorrow morning!  Hope to see you all at 10am.

Thursday, January 24, 2013

Thursday, 24 JAN


WOD:
On a 5 minute clock:
Complete 30 ring dips and AMRAP Squat Cleans (115/155#)

Rest 1 minute

On a 5 minute clock:
Complete 50 box jumps (24/30") and AMRAP Air Squats

Rest 1 minute

On a 5 minute clock:
Complete 30 pull-ups and AMRAP HSPU


STRENGTH:
Back Squat 75% of 1RM
8 x 3 on the 2:00



Wednesday, January 23, 2013

Wednesday, 23 JAN


WOD:
"Annie" (last completed 6 AUG)
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Rest 10 minutes

2 rounds:
10 Deadlift (75% of 1RM)
25 Burpees

STRENGTH:
Power Clean, Clean, Hang Clean, Jerk
5 sets at 70%




Tuesday, January 22, 2013

Tuesday, 22JAN


SKILL:
Squat Snatch
3 x 8 @ 50% Body Weight

WOD:
4 rounds:
400m Run
10 Body Weight Front Squats

STRENGTH:
5 rounds:
5 weighted ring dips
10 GHD sit ups
10 weighted reverse hypers



Monday, January 21, 2013

Monday, 21 JAN


SKILL: 1 mile run

WOD:
5 minute row (for calories)
5 minute Turkish Get-Up (25/35#)
5 minute Sled Pull  for total lengths of parking lot (90/135#)

Score is total calories + total TGU + total lengths pulled

STRENGTH:
4 rds:
6 Heavy Dumbbell Press
10 Hanging Wipers

New Morning Class Time


Morning classes have been consolidated into ONE class time!  Please arrive at 9:00 for morning classes Mon-Fri.

Saturdays will remain at 10:00 - (and, yes, Saturdays are AWESOME!)

Saturday, January 19, 2013

Saturday, 19 JAN


"Nutts"
10 HSPU
15 Deadlift (185/255#)
25 Box Jumps (24/30")
50 Pull-ups
100 Wall Balls (14/20)
200 Double-unders
400m Run with a 25/45# plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in the Panjwaii District about 25km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Posted on crossfit.com 28 May 2010.

Friday, January 18, 2013

Thursday, January 17, 2013

Thursday, 17 JAN


WOD:
5 - 3 - 1
Deadlift (@ 90%)
Squat Clean (@ 90%)
Muscle Up

CASH OUT SKILL:
3 x 10 GHD Sit-ups

STRENGTH:
Accumulate 2 minutes in an L-hold

Wednesday, January 16, 2013

Wednesday, 16 JAN


WOD:
1000m Row
2 min HSPU
2 min DU
2 min Push-ups
500m Row
1 min HSPU
1 min DU
1 min Push-ups

STRENGTH
Bench Press
*build to a heavy single in 6 lifts or less

Tuesday, January 15, 2013

Tuesday, 15JAN


SKILL:
Back Squat
3 x 6 @ 70%

WOD:
"Helen"
3 rds:
400m Run
21 KBS (1/1.5pd)
12 Pull-ups

last completed 12SEP

STRENGTH:
Power Clean, Hang Squat Clean, Jerk, Jerk
*do not release bar
*work to a max


Monday, January 14, 2013

Monday, 14 JAN


SKILL:
Turkish Get Up
10 Light
5 Medium
3 Heavy

WOD:
4 rds:
15 Snatch (75/115#)
15 Push Press (75/115#)
15 Barbell Lunge (75/115#)

STRENGTH:
Deadlift Ladder
4 x 3 with elevated body
1 x 3 on the ground
3 x 3 with elevated weight


Saturday, January 12, 2013

Saturday, 12 JAN


WOD:
"Holleyman"
30 rds:
5 Wall Balls (14/20# to 10')
3 HSPU
1 Power Clean (135/225)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Posted on crossfit.com 30AUG2012

Friday, 11 JAN


OPEN GYM!



Friday, January 11, 2013

Thursday, 10 JAN


SKILL:
1 Rep Max Back Squat

WOD:
3 rds:
25 burpee
25 KBS (1.5/2 pd)

STRENGTH:
Clean and Jerk 5 - 5 - 3 - 3 - 1



Thursday, January 10, 2013

Wednesday, 9 JAN


SKILL:
Hang Squat Clean
3 x 3 @ 75%

WOD:
21 - 15 - 9
KB High Pull (1.5/2 pd)
Box Jumps (24/30")
Toe to Bar

**complete 50 Double Unders after each round

STRENGTH:
Weighted Dips 5 x 5

GHD Sit Ups 2 x 25

Weighted Reverse Hypers 3 x 15




Wednesday, January 9, 2013

Tuesday, 8 JAN


SKILL:
1RM Overhead Squat

WOD:
4 x 400m Run with equal rest

STRENGTH:
Front Squat 85% x 8 on the minute
(pause for 3 count at the bottom)

Tuesday, January 8, 2013

Monday, 7 JAN


Today marks our first repeat benchmark in the new location!  We last completed "Jackie" shortly after moving into the new building (6 SEP).  Let's see how many PRs we can get when we try it again today!

WOD:
"Jackie"  (last completed on 6 Sep)
1000m Row
50 Thrusters (35/45#)
30 Pull-ups

STRENGTH:
2 x 7 Power Snatch @ 80%
2 x 7 Snatch @ 80%


Sunday, January 6, 2013

Saturday, 5 JAN


WOD:
4 rds:
800m run, with 15 burpees at the turnaround point
2 Rope Climbs
15 Ring Dips
25 KBS (1.5/2 pd)




Saturday, January 5, 2013

Friday, January 4, 2013

Thursday, 3 JAN


SKILL:
Overhead Squat
5 - 5 - 3 - 3 - 1

WOD:
3 rds:
25 Wall Balls
15 Deadlifts (155/245)
50 Double Unders
20 Pull-ups

STRENGTH:
Power Snatch, Snatch, Hang Snatch
6 sets at 70%


Thursday, January 3, 2013

Wednesday, 2 JAN


WOD:
Tabata:
Air Squats
Push-Ups
Box Jumps
Sit Ups

Strength:
Power Clean, Clean, Hang Clean, Jerk
5 sets at 70%



Tuesday, January 1, 2013

We're Back!!


Phalanx CrossFit returns to normal operating hours on Wednesday, January 2nd.

Join us at 8:30 or 9:30 am, 4:00, 5:00, or 6:00 pm, and we will help you achieve your fitness goals!