Monday, June 30, 2014

No Yoga this week!


Attention all yoga lovers:  because many of you are out celebrating summer vacation and the 4th of July, we will be taking a break from yoga this week.

Yoga classes will resume Tuesday, July 8th, at 7pm.  Bring a friend!

Tuesday, 1 July


SKILL:
HSPU
Work for 10 minutes
If you're already proficient at them, complete 3 sets for AMRAP

WOD:

15 min AMRAP
8 Squat Snatch (65/95#)
10 Bar-facing burpee
12 Wipers (65/95#)

STRENGTH:
EMOM for 7 minutes
3 Back Squat @ 85%



Sunday, June 29, 2014

Monday, 30 June


SKILL:

Squat Clean and Jerk
3 reps at 70%, 80%, and 85%

WOD:
5 rounds:
25 Mountain Climbers
20 Wall Balls (14/20# to 10')
15 Toe to Bar
STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1


Friday, June 27, 2014

Saturday, 28 June


"Wood"

5 Rounds:
400m Run
10 Burpee Box Jump (20/24")
10 Sumo Deadlift High Pull (65/95#)
10 Thruster (65/95#)
1 minute rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Last completed at Phalanx CrossFit on 29 June, 2013

posted on crossfit.com on December 7, 2011. 

Wednesday, June 25, 2014

Thursday, 26 June


WOD:
800m Run
80 KBS (1.5/1 pd)
60 Goblet Squats (1.5/1 pd)
40 Toe to Bar
20 HSPU
10 Strict Pull-ups

STRENGTH:
50 OH Lunges
20 TGU




Tuesday, June 24, 2014

Wednesday, 25 June


SKILL:
1RM Jerk

last found 24 FEB

WOD:
1000m Row
2 x 500m Row
4 x 250m Row

Equal rest between rows

STRENGTH:
Squat Snatch 5 - 5 - 3 - 3 - 2 - 2 - 1

Monday, June 23, 2014

Tuesday, 24 June


SKILL:
1RM Squat Clean

last found 24 FEB

WOD:
Complete:
100 Box Jumps
250 DU
800m Run
EMOM while working, do 3 burpees

STRENGTH
Weighted Pistols
Work to a heavy single, then complete 20 per leg

Sunday, June 22, 2014

Monday, 23 June


WOD:
3 rounds for total reps:
1 minute at each station of:
Slam Ball (20/30#)
DB Snatch (35/50#)
Hand-Release Push-ups
OHS (65/95#)
Rest

STRENGTH:
Weighted Pull-up
Work to a 1RM, then complete 5 x 3 @ 65%




Friday, June 20, 2014

Saturday, 21 June


"Holbrook"
10 rds:
5 Thrusters (75/115#)
10 Pull-ups
100m Sprint
Rest 1 min

U.S. Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.  He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

posted on crossfit.com 27 January, 2011 

Last completed 22 June, 2013

Wednesday, June 18, 2014

Thursday, 19 June


SKILL:
1RM Deadlift

last found 17 FEB

WOD:
1600m Row for time

last found 17 FEB




Tuesday, June 17, 2014

Wednesday, 18 June


SKILL:
Jerk
5 - 5 - 3 - 3 - 2 - 2 - 1

WOD:
4 rounds:
400m Run
30 OH Lunge (35/45# plate)
20 Pull-ups

STRENGTH:
3 rounds:
AMRAP BW Bench Press
10/arm DB Snatch

Monday, June 16, 2014

Tuesday, 17 June


WOD:
70 Sit-ups
60 Deadlift (65/95#)
50 Lateral Hops
40 Power Snatch
30 Ring Dips
20 Push Press
10 HSPU

STRENGTH:
30 TGU

Sunday, June 15, 2014

Monday, 16 June


SKILL:
Squat Clean
5 - 5 - 3 - 3 - 2 - 2 - 1

WOD:
15 minute AMRAP:
10 Wall Balls (14/20# to 10' target)
8 Pistols (alternating legs)
6 Burpees
30 DU

STRENGTH:
OHS
5 x 3

Friday, June 13, 2014

Saturday, 14 June



Gym closed for Rogue Alpha Rush Mud Run!  


Come enjoy the run with us at 9:00am on Saturday at 5184 Saint Andrews Church Road.


For more information, visit: http://www.rarush.com


Wednesday, June 11, 2014

Thursday, 12 June


SKILL:
1RM Squat Snatch

last found 3 FEB

WOD:
With a partner, complete:
2 x 400m Run
1 x 800m Run

Rest while partner runs

STRENGTH:

DB Squat Snatch
3 x 10 each arm
increase weight each set


Tuesday, June 10, 2014

Wednesday, 11 June


WOD:
"McGhee"
AMRAP in 30 minutes:
5 Deadlift (185/ 275#)
13 Push-ups
9 Box Jumps (20/24")

last completed 15 June 2013

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach, SC, his mother Sherrie Battle McGhee, and his brother Zachary.

posted on crossfit.com April 15th, 2010 

STRENGTH:
Weighted pull-up
Find 1RM
Then, 5 x 3 @ 65%


Monday, June 9, 2014

Tuesday, 10 June


WOD:
"Grace"
30 Clean and Jerk (95/135#)

SKILL:
After "Grace," complete 50 TGU (25/35#)

last completed 14 FEB

STRENGTH:
Front Squat
Work to Heavy 3




Sunday, June 8, 2014

Monday, 9 June


SKILL:
10 minutes clean and jerk proficiency work at "Grace" weight

WOD:
5 minute row for calories
10 - 9 - 8 … 3 - 2 - 1
Ring Dips
Burpee Pull-ups

STRENGTH:
EMOM for 6 minutes:
3 Jerk @ 75%

Friday, June 6, 2014

Saturday, 7 June


"Wittman"
7 rounds:
15 KBS (1/ 1.5pd)
15 Power Clean (65/95#)
15 Box Jumps (20/24")

Last completed 1 June 2013

US Army SGT Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

posted on crossfit.com 10 Feb 2011

Wednesday, June 4, 2014

Thursday, 5 June


SKILL:
Jerk
5 x 3 @ 75%

WOD:
75 OH Lunge (35/45#)
800m Run
75 OH Lunge (35/45#)
800m Run

STRENGTH:
AMRAP Bench Press @ 50%, 65%, 75%
AMRAP Back Squat @ 50%, 65%, 75%

Tuesday, June 3, 2014

Wednesday, 3 June


SKILL:
Back Squat
5 x 3 @ 85%

WOD:
100 DU
80 Sit-ups
60 Push-ups
40 OHS (75/115#)
20 Push Press
10 Chest to Bar Pull-ups

STRENGTH:
Deadlift
5 x 5 @ 85%

Monday, June 2, 2014

Tuesday, 3 June


WOD:
"Mary"
AMRAP in 20 minutes:
5 HSPU
10 Pistols
15 Pull-ups

last completed 5 DEC 2013

STRENGTH:
AMRAP Front Squat at 50%, 65%, 75%





Sunday, June 1, 2014

Monday, 2 June


SKILL:
3 x 10 Clean and Jerk (105/ 155)
Work with partner and rest while partner completes set

WOD:
With  a partner:
4 x 400m Run
8 x 200m Run

Rest while partner runs; switch

STRENGTH:
50 TGU