Wednesday, July 30, 2014

Thursday, 31 July


WOD:
Bar Complex (95/135#):
5 rounds of:
3 Squat Clean
3 Push Press
3 Back Squat
3 Power Snatch
10 Lateral over-the-bar burpees
1 minute rest

STRENGTH:
4 x 500m Row w/ equal rest



Tuesday, July 29, 2014

Wednesday, 30 July


SKILL:
AMRAP Front Squat at 85, 75, 65, and 55%
Rest 2 minutes between sets

WOD:
1500m Row
3 rounds of:
20 Hand Release Push-ups
15 Box Jumps (24/30")
10 CTB Pull-ups

STRENGTH:
EMOM for 7 minutes:
3 Deadlift @ 75%

Monday, July 28, 2014

Tuesday, 29 July


WOD:
With a partner, complete 600m OH lunge (25/35#)
One partner lunges, while the other completes 5 Wall Balls and 5 Burpees

STRENGTH:
Work to 1RM of the complex: Power snatch, Squat snatch, OHS

Sunday, July 27, 2014

Monday, 28 July


SKILL:
Ground to Overhead
3 x 3

WOD:
18 Minute AMRAP:
7 Heel Clicker
7 HSPU
7 OHS (75/115#)

STRENGTH:
25 Manmaker Thruster




Friday, July 25, 2014

Saturday, 26 July


"Cameron"
50 Walking Lunges
25 Chest to Bar Pull-Up
50 Box Jumps (20/24")
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball "2-fer-1s" (14/20# to 10')
50 Sit-ups
5 Rope Climb

U.S. Coast Guard  LTJG Thomas Cameron, 24, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bettie and John, and brother Alex.

posted on crossfit.com 26 March, 2013 

Last completed at Phalanx CrossFit on 27 July, 2013

Wednesday, July 23, 2014

Thursday, 24 July


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

WOD:
3 rounds:
500m Row
3 Rope Climbs
20 KBS (1.5/2pd)
15 Burpee

STRENGTH:
25 Manmaker Thruster

Tuesday, July 22, 2014

Wednesday, 23 July


WOD:
"Linda" (a.k.a. "3 Bars of Death")
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift (150% BW)
Bench Press (BW)
Power Clean (75% BW)

last completed 23 December

STRENGTH:
25 DB Snatch (each arm)
25 TGU



Monday, July 21, 2014

Tuesday, 22 July


SKILL:
Jerk
3 x 3

WOD:
50 - 40 - 30 - 20 - 10
Wall Ball (14/20# to 10')
Double Under

STRENGTH:
Work to 1RM of complex:
Power clean, Hang power clean, Squat clean, Hang squat clean, Jerk





Sunday, July 20, 2014

Monday, 21 July


SKILL:
Deadlift
5 - 5 - 3 - 3 - 1

WOD:
21 - 15 - 9
Squat Snatch (65/95#)
Toe to Bar

finish with 1000m Row

STRENGTH:
3 sets:
10 Ring Dips
10 Heavy DB Squat Cleans
1 minute Rest



Friday, July 18, 2014

Saturday, 19 July


"Del"
25 Burpees
400m Run with Med Ball (14/20#)
25 Weighted Pull-ups (10/20#)
400m Run with Med Ball (14/20#)
25 HSPU
400m Run with Med Ball (14/20#)
25 Chest-to-bar Pull-ups
400m Run with Med Ball (14/20#)
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

posted on crossfit.com 27 March, 2012

Last completed at Phalanx CrossFit on 20 July, 2013

Wednesday, July 16, 2014

Thursday, 16 July



WOD:
On an 18 minute clock, complete:
AMRAP Bench Press at 80% BW, then:
AMRAP of the following:
8 Box Jump (20/24")
8 Wall Ball (14/20# to 10')
8 Burpee

STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1


Tuesday, July 15, 2014

Wednesday, 16 July


WOD:
"Fran"
21 - 15 - 9
Thruster (65/95#)
Pull-up

Last completed February 10, 2014

SKILL:
After Fran, complete 2 rounds of:
1 min front plank
1 min left plank
1 min right plank

Add weight on the 2nd round

STRENGTH:
50 TGU

Monday, July 14, 2014

Tuesday, 15 July


WOD:

For total time:

Buy in: 100 DU

4 rounds:
15 Ring Push-ups
20 Sit-ups
25 Air Squats

Cash out: 100 DU

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

Sunday, July 13, 2014

Monday, 14 July


SKILL:
Front Squat
5 - 5 - 3 - 3 - 1

WOD:
400m Run
50 Slam Ball (20/30#)
800m Run
25 Slam Ball (20/30#)
400m Run
50 Slam Ball (20/30#)

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

Friday, July 11, 2014

Saturday, 12 July


"Desforges"
5 rds:
12 Deadlift (155/225#)
20 Pull-up
12 Clean and Jerk (95/135#)
20 Knee to Elbow

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmland Province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

Last completed at Phalanx CrossFit on 13 July, 2013




Wednesday, July 9, 2014

Thursday, 10 July


SKILL:
Jerk
3 x 3, with increasing weight

WOD:
6 rounds:
5 Front Squat (70% of 1RM Squat Clean)
10 Ring Dips
15 Box Jumps (20/24")

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




Tuesday, July 8, 2014

Wednesday, 9 July


WOD:
800m Row
4 rounds of:
400m Run
12 Sumo DL High Pull (65/95#)
12 HS Shoulder Taps (alternate arms)

STRENGTH:
Squat Clean
5 - 5 - 3 - 3 - 1




Tuesday, 8 July


SKILL:
Squat Snatch
5 x 3

WOD:
With a partner:
800m Tire Flip
One partner flips, other partner does KBS and Goblet Squats with a 1/1.5pd KB (alternate rounds)
Switch every minute

STRENGTH:
Jerk
EMOM 7 minutes:
3 @ 80-85%




Monday, July 7, 2014

Monday, 7 July


SKILL:
Deadlift
5 - 5 - 3 - 3 - 1

WOD:
40 DB Squat Snatch (alternate hands) (25/40#)
40 Burpees
40 Pull-ups
40 Wall Balls (14/20# to 10')
80 Double Unders

STRENGTH:
Weighted pistols
Work to a heavy single per leg
Then complete 20 weighted pistols per leg




Thursday, July 3, 2014

Friday, 4 July


Happy Independence Day!


800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run


Wednesday, July 2, 2014

Thursday, 3 July


20 minute PARTNER WOD:

Partner 1 runs 200m, while Partner 2 completes AMRAP Man-makers (20/35#)
Switch
Partner 1 runs 200m while Partner 2 completes AMRAP Deadlift (155/225#)
Switch
Partner 1 runs 200m while Partner 2 completes AMRAP Slam Balls (20/30#)
Switch

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 2 - 2 - 1






Fourth of July Holiday Schedule


Happy Independence Day!  Celebrate with Phalanx CrossFit on Friday at 10am with a hero WOD.

The gym will be closed for all other classes on Friday and Saturday.

Tuesday, July 1, 2014

Wednesday, 2 July



WOD:
10-8-6-4-2
Clean and Jerk (95/135#)
2 Rope climbs

STRENGTH:
50 TGU