Tuesday, April 30, 2013

Wednesday, 1 MAY


SKILL:
Extended Range of Motion HSPU

WOD:
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, with 3 minutes rest between rounds

last completed 13OCT 2012

STRENGTH:
Build to 1RM of complex:
Power Clean, Hang Squat Clean, Jerk

Monday, April 29, 2013

Tuesday, 30APR


SKILL:
1RM Thruster

WOD:
2 x 800m Run with 4 min rest after each
2 x 400m Run with 2 min rest after each
2 x 200m Run with 1 min rest after each

Monday, 29 APR


WOD:
18 min AMRAP with 75/115#:
1 Hang Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean
30 sec rest

STRENGTH:
Weighted Pull-ups
5 x 3




Friday, April 26, 2013

Saturday, 27 APR


"Daniel"
50 Pull-ups
400m Run
21 Thrusters (65/95#)
800m Run
21 Thrusters (65/95#)
400m Run
50 Pull-ups

Dedicated to Army SFC Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006.

Last completed at Phalanx CrossFit on 07APR 2012. 

Thursday, April 25, 2013

Wednesday, April 24, 2013

Thursday, 25 APR


WOD:
6 minutes to complete:
20 HSPU
20 Toe to Bar
60 Double Under

Rest remainder of 6 minutes, and then:

6 minutes to complete:
400m Run
30 Deadlift (155/255#)
200m Run

Rest remainder of 6 minutes, and then:

6 minutes to complete:
10 Ground to OH Lunge (with 25/45# plate)
25 KBS (1.5/2pd)
10 Ground to OH Lunge (with 25/45# plate)
25 KBS (1.5/2pd)

At the end of each 6 minute interval, move to next work set even if you haven't completed the prescribed work. 

STRENGTH:
3 rds:
500m Row
5 BW Front Squat



Tuesday, April 23, 2013

Wednesday, 24 APR


SKILL:
Back Squat
5 - 5 - 3 - 3 - 1

WOD:
21 - 15 - 9
Turkish Get Up (1/1.5pd)
Power Clean (105/155#)

STRENGTH:
Deadlift
Work to 5RM

Tuesday, 23 APR


WOD:
Buy in: AMRAP in 2 min: Slam Ball (20/30#)
Then, 4 rds of:
10 each arm DB Squat Snatch (25/35#)
15 ring push-ups
20 leg lifts

STRENGTH:
Build to 1RM of complex: Power Clean, Hang Squat Clean, Jerk

Monday, April 22, 2013

Monday, 22 APR


SKILL:
1 attempt at AMRAP strict pull-ups
1 attempt at AMRAP kipping pull-ups
1 attempt at AMRAP strict pull-ups

WOD:
"Kelly"
5 rds:
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20#)

STRENGTH:
Split Snatch
3 x 3

Saturday, April 20, 2013

Sunday, 21APR


Trials and Temptations

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. (James 1:2-4, NIV)

We prepare our bodies to persevere by challenging them at the gym.  Do you see a connection between a strong body and a strong faith?  How do you develop your faith?

Friday, April 19, 2013

Saturday, 20 APR


FIGHT GONE BAD!

Have you improved since October?  Come and see!

Thursday, April 18, 2013

Friday, 19APR - OPEN GYM!


Thank you, God, for everything you have done.  

Amen.

Wednesday, April 17, 2013

Thursday, 18 APR


SKILL:
Clean and Jerk
Work to a touch and go 3RM

WOD:
15 min AMRAP:
15 Thruster (55/75#)
15 Toe to Bar
40 Double Under

STRENGTH:
Snatch
5 - 5 - 3 - 3 - 1
Increase weight each set



Tuesday, April 16, 2013

Wednesday, 17 APR


WOD:
5 rds:
10 Ring dips
15 OHS (65/95#)
10 Burpee Box Jump (24/30")

STRENGTH:
3 rds:
500m Row
10 bodyweight Back Squat


Tuesday, 16 APR


SKILL:
10 minutes skill work: pistols

WOD:
20 HSPU
100 Sit-ups
60 KBS (1/1.5 pd)
100m OH lunge (with 15/35# plate)
100m OH carry (with same plate)

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



Monday, 15APR


WOD:
CrossFit Total
In three attempts per lift, find a 1RM:
Shoulder Press
Back Squat
Dead Lift

last completed  19 NOV

Friday, April 12, 2013

Saturday, 13 APR


Wishing luck to our Phalanx family competing at Festivus this weekend!

Thursday, April 11, 2013

Wednesday, April 10, 2013

Thursday, 11 APR


SKILL:
In 10 minutes, build to a heavy deadlift

WOD:
4 rds:
25 Double Under
6 Front Squat (115/155#)
12 Toe to Bar
Rest 1 minute

STRENGTH:
2 rds:
Row 250m
1 min Front Plank
Row 250m
1 min Left Plank
Row 250m
1 min Right Plank



Tuesday, April 9, 2013

Wednesday, 10APR


WOD:
4 rounds:
20 Wall Balls (14/20# to 10' target)
15 Hang Power Clean (95/135#)
10 Burpee

STRENGTH:
Squat Snatch @ 80%
3 on the minute for 8 minutes



Monday, April 8, 2013

Tuesday, 9APR


SKILL:
In 10 minutes, build to a heavy shoulder press

WOD:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

last completed 28 March 2012

STRENGTH:
With an empty barbell, complete 3 rds of:
10 Hang Power Clean
10 Power Clean
10 Squat Clean

Monday, 8 APR


SKILL:
In 10 minutes, build to a heavy back squat

WOD:
10 - 9 - 8 ... 3 - 2 - 1
KBS (1.5 / 2pd)
Goblet Squat (1.5 / 2pd)
200m Run

STRENGTH:
Deadlift Pyramid
2 x 3 Deficit Deadlifts (elevated body - approx 75% 1RM)
2 x 3 Deadlifts (feet on ground - approx 90% 1RM)
2 x 3 Elevated Deadlifts (elevated weight - pass your 1RM)

Saturday, April 6, 2013

Sunday, 7 APR


Some of you may have noticed Rich Froning's tattoo as he was demonstrating 13.5 on Wednesday night.

The tattoo says "Galations 6:14," a reference to humility and the true source of his strength.

Galations 6:14 says:

"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world."

Friday, April 5, 2013

Saturday, 6 APR


It's the last week of the CrossFit Open!  Let's knock out 13.5!

AMRAP in 4 minutes of:
15 Thrusters (65/100#)
15 Chest to Bar Pull-ups

If you get 90 reps within the 4 minutes, you have an additional 4 minutes to continue!

If you complete another 90 reps before 8 minutes is over, you have an additional 4 minutes!

And so on....

Let's give this one everything we've got! 

Wednesday, April 3, 2013

Thursday, 4 APR


Partner WOD:
Each partner completes 6 rounds of:
20 Push ups
20 Sit ups
200m Sprint

1 athlete rests while other completes his/her round. Then switch!

STRENGTH:
2rds:
250m Row
1 min Front Plank
250m Row
1 min Left Plank
250m Row
1 min Right Plank



Tuesday, April 2, 2013

Wednesday, 3 APR


SKILL:
Turkish Get Up
Increase weight each set, and complete
5, 3, 2, and 1 per arm

WOD:
2 rounds:
20 KBS (1.5/2 pd)
30 Box Jumps (20/24")
50 High Pulls (1.5/2 pd)
100 Double Unders

STRENGTH:
Back Squat @ 85% of 1RM
2 on the minute for 8 minutes

Accumulate 1 minute in a Ring L-Hold


Tuesday, 2 APR


WOD:
"Isabel"
30 Squat Snatch for time (95/135#)

CASH OUT:
1000m Row

STRENGTH:
Work to 1RM of the complex:
Power Clean, Squat Clean, Jerk, Jerk



Monday, 1 APR


WOD:
800m Run
21 Pull-up
21 Deadlift (185/255)
400m Run
15 Pull-up
15 Deadlift
200m Run
9 Pull-up
9 Deadlift

STRENGTH:
Thruster
6 - 5 - 4 - 3