Saturday, August 31, 2013

WOD for the Working (Wo)Man


Join us on Monday, 2 September, as we celebrate Labor Day with a WOD for the Working (Wo)Man!

We will be meeting at 10am to honor all of our hard working members with a tribute to fishermen, office workers, stay-at-home moms (and dads!), mechanics, waiters, steel mill workers, firemen, and farmers.

This will be our only class on Monday -- You don't want to miss this fun event!

Wednesday, August 28, 2013

Thursday, 29 August


SKILL:
EMOM for 9 minutes:
2 Squat Clean

WOD:
20 min AMRAP w/ Partner
200m Plate Carry (25/35#)
30 OH Sit-ups with plate exchange
10 Partner Hops

STRENGTH:
Squat Snatch
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 x 2 @ 90%

Van Dorston Combat Cancer 5K Run/ Walk (plus WOD in the park!)


Phalanx CrossFit will be spending Saturday morning, 14 September, at Kiwanis park in support of the Van Dorston Combat Cancer Team 5K!

The run/walk begins at 8:00am, so you will plenty of time to complete your 5K and then join us for a WOD in the park.  All participants are welcome!

If you haven't yet registered for the event, there's still time to sign up online at:

https://www.raceit.com/Register/default.aspx?event=17713



Tuesday, August 27, 2013

Wednesday, 28 August


WOD:
21 - 15 - 9
Strict, Hand-Release Burpees w/ Lateral Jump
Deadlift (185/275#)
Pull-up

STRENGTH:
2 rds:
250m Row
1 min left plank
250m Row
1 min right plank
250m Row
1 min front plank

Monday, August 26, 2013

Tuesday, 27 August



SKILL:
Back Squat:
5 x 3 @ 80%

WOD:
3 rds:
20 Hang Power Clean (65/95#)
20 Wall Balls (14/20# to 10')
50 Double Under
20 Wall Balls

STRENGTH:
3 rds:
15 BW Bench Press
15 Strict Pull-up





Sunday, August 25, 2013

Monday, 26 August


SKILL:
1RM Thruster

WOD:
2 rds:
400m Run
10 Toe to Bar
Rest 1 min

3 rds:
200m Run
10 Knee to Elbow
Rest 1 min

400m Run

STRENGTH:
Work to max of:
Squat clean, push jerk, split jerk




Friday, August 23, 2013

Saturday, 24 August


"Josh"
21 OHS (65/95#)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

last completed 18 August 2012

SSG Joshua Hager, US Army, was killed Thursday, February 22 in Ar Ramadi, Iraq.  Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair winds, Josh.

posted on crossfit.com 26 February 2007




Wednesday, August 21, 2013

Thursday, 22 August


SKILL:
Thruster
15 minutes to work to heavy double

WOD:
Tabata These:
Push-ups
Wall Balls (14/20# to 10' target)
Sit-ups
Box Jumps

STRENGTH:
4 rds:
250m Row
5 Bar muscle-ups




Tuesday, August 20, 2013

Wednesday, 21 August


WOD:
1500m Row
20 Burpee Toe to Bar
10 KBS (1.5/2pd)
15 Burpee Toe to Bar
20 KBS
10 Burpee Toe to Bar
30 KBS

STRENGTH:
Back Squat
3 @ 80% EMOM for 8 minutes




Monday, August 19, 2013

Tuesday, 20 August


WOD:
"Elizabeth"
21 - 15 - 9
Power Clean (95/135)
Ring Dip

last completed 4 February 2013

SKILL:
200 DU for time

STRENGTH:
Work to 1RM of complex:
Power snatch, Squat snatch, Hang squat snatch


Monday, 19 August


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

WOD:
4 rds:
400m Run
20 Handstand Shoulder Taps
15 BW Deadlift
10 Heel Clicker

STRENGTH:
Weighted pull-up
4 x 5




Friday, August 16, 2013

Saturday, 17 August


"Bulger"

10 rds:

150m Run
7 Chest to Bar pull-ups
7 Front Squat (95/135#)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka and daughters Brookelynn and Elizabeth.

posted on crossfit.com 19 October 2010



Wednesday, August 14, 2013

Thursday, 15 August


SKILL:
Run 1 mile as fast as possible; rest 10 minutes

WOD:
(also borrowed from Garage Games)

5 rds:
5 Deadlift (185/275#)
10 Burpees

STRENGTH:
3 rds:
10 BW Bench Press
10 BW Back Squat



Tuesday, August 13, 2013

Wednesday, 14 August


SKILL:
15 minutes Handstand Walk work

WOD:
Bar complex, with 65/95#

6 rds: (20 minute time cap)

4 Sumo Deadlift High Pull
2 Hang Power Snatch
2 Squat Snatch
2 Hang Power Clean
2 Squat Clean
2 Push Jerk
2 Split Jerk

STRENGTH:
2 rds:
250m Row
1 min left plank
250m Row
1 min right plank
250m Row
1 min front plank



Monday, August 12, 2013

Tuesday, 13 August


SKILL:
1RM Shoulder Press

WOD:
"Karen"
150 Wallballs for time (14/20# to 10' target)

last completed March 2013

STRENGTH:
Power Clean: Work to a heavy TNG double



Sunday, August 11, 2013

Monday, 12 August


WOD:
(adapted from last weekend's Garage Games WOD, so everyone can try it!)
15 KB Thrusters (1/1.5 pd per hand)
30 Toe to Bar
30 Box Jump (20/24)
15 Chest to Bar pull-ups
30 DU
15 Clean (95/135#)
30 Burpees
15 Stationary OH Lunge (25/45# plate)

STRENGTH:
Front Squat
EMOM for 8 min
3 @ 85%



Friday, August 9, 2013

Saturday, 10 August


FIGHT GONE BAD!

last completed 20 April

Wednesday, August 7, 2013

Thursday, 8 August


WOD:
"Cindy"
20 min AMRAP
5 pull-up
10 push-up
15 air squat

last completed 7 FEB 2013

STRENGTH:
2 rds:
5 burpees
1 min right plank
5 burpees
1 min left plank
5 burpees
1 min front plank




Tuesday, August 6, 2013

Wednesday, 7 August


SKILL:
15 minutes rope climb work
Improve your technique!

WOD:
1000m Row
4 rds:
15 Squat Snatch (65/95#)
20 Box Jump (20/24")

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



Monday, August 5, 2013

Tuesday, 6 August


SKILL:
Squat Clean with 2 Additional Front Squats
6 @ 70%

WOD:
3 rds:
15 KBS (1.5/2pd)
OH lunge length of gym (25/35# plate)
400m Run
10 HSPU

STRENGTH:
Deadlift
Work to 3RM

Sunday, August 4, 2013

Monday, 5 AUG


SKILL
Squat Snatch
4 x 4
Work from 60-80 %

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Under
Sit-up

last completed 23 JAN

STRENGTH:
3 rds:
10 BW Bench Press
10 BW Back Squat