Tuesday, September 30, 2014

Wednesday, 1 OCT


SKILL:
Back Squat
EMOM for 5 minutes: 3 reps @ 80%

WOD:
With 75% of your 1RM Ground to OH, complete:
5 rounds:
2 Power Clean
2 Push Jerk
2 Squat Clean
2 Split Jerk
5 Deadlift
10 Lateral OTB Burpees
1 minute rest

STRENGTH:
Ring Dips
1 x 10 unweighted
2 x 10 weighted (increase weight)

Strict Pull-ups
1 x 10 unweighted
4 x 5 weighted (increase weight)

Monday, September 29, 2014

Tuesday, 30 September


SKILL:
Push Jerk
3 x 3

Split Jerk
3 x 3

WOD:
800m Run
10 HSPU
400m Run
20 KBS (1.5/2pd)
200m Run
40 Goblet Squats (1.5/2pd)
200m Run

STRENGTH:
OHS from ground:
5 x 3, increase weight

Sunday, September 28, 2014

Monday, 29 September


WOD:
From the Lurong Living Paleo Challenge
On a 3 minute clock, complete:
9 Thrusters (75/95#)
27 Double Unders
rest remainder of three minutes

Every three minutes, add 2 Thrusters and 6 DU to the rep scheme
Round 2: 11 Thrusters, 33 DU
Round 3: 13 Thrusters, 39 DU
Round 4: 15 Thrusters, 45 DU, etc…

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





Wednesday, September 24, 2014

Thursday, 25 September


SKILL:
Complete 5-10 Wall Walks

WOD (from the Lurong Living Paleo Challenge):
11 minute AMRAP
Ascending ladder in 3-rep increments (3 - 6 - 9, etc…)
Wall Ball (14/20# to 9/10')
Box Jump (20/24")
Deadlift (75/115#)

STRENGTH:
Work to 1RM of complex:
Squat snatch, OHS, OHS, Back squat, Push jerk, Split jerk




Tuesday, September 23, 2014

Wednesday, 24 September


WOD (from the Lurong Living Paleo Challenge)
4 minute row for max calories
1 minute rest
3 minutes CTB pull-ups
1 minute rest
2 minutes Back squat (115/165#)
1 minute rest
1 minute Shoulder to overhead (95/135#)

STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3



Monday, September 22, 2014

Tuesday, 23 September


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

last completed 12 MAY

SKILL:
After "Helen:"
10 minutes DU work
Starting with 5 DU, work on unbroken sets
Add 5 each time you complete an UB set (5 - 10 - 15 - 20, etc…)

STRENGTH:
Front squat with 3 second hold
Work to a heavy double



Sunday, September 21, 2014

Monday, 22 September


SKILL:
1RM Back Squat

last found 19 May

WOD:
Four rounds:

On a 4 minute clock,
400m run
10 Burpees
Rest remainder of 4 minutes

STRENGTH:
Deadlift
EMOM for 7 minutes, complete 2 reps at 85%




Friday, September 19, 2014

Saturday, 20 September



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

5 rounds; time each round, and rest exactly 3 minutes between rounds.
Record total work time (not rests).

Last completed 1 May, 2014


Wednesday, September 17, 2014

Thursday, 18 September


WOD:
"Nate"
20 min AMRAP
2 Muscle-up
4 HSPU
8 KBS (1.5/2pd)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.  He is survived by his wife, Mindi, and his son, Parker.

posted on crossfit.com 12 FEB 2008

Last completed at Phalanx on 19 SEP 2013

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

Tuesday, September 16, 2014

Wednesday, 17 September


SKILL:
10 minutes muscle-up work

WOD:
"Isabel"
30 Squat Snatches (95/135#)

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



Monday, September 15, 2014

Tuesday, 16 September


WOD:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
TGU (25/35#)
Toe to Bar
Weighted Pistols

STRENGTH:
EMOM for 8 minutes:
3 Back Squat



Monday, 15 September


SKILL:
1RM Front Squat

WOD:
With a partner:
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

Take turns completing each interval:  rest while your partner works. 

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



Friday, September 12, 2014

Saturday, 13 September


"Zeus"
3 rounds:
30 Wall Ball (14/20# to 10')
30 Sumo Deadlift High Pull (55/75#)
30 Box Jump (20/24")
30 Push Press (55/75#)
30 Calorie Row
30 Push-ups
10 BW Back Squat

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Ft. Bragg, NC.  Hickman died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Posted on crossfit.com on February 26th, 2013.

Last completed at Phalanx CrossFit on 7 September, 2013

Wednesday, September 10, 2014

Thursday, 11 September


WE WILL NOT FORGET

September 11th Tribute WOD:
Row 911m
Move 3,057# from Ground to OH
Complete 9 rounds of: 11 DU, '01 Burpee

3,057 is the total number of 9/11 victims as a result of the airplane attacks on the World Trade Center, the Pentagon, and Flight #93.

STRENGTH:
Push Jerk 3 x 3

Split Jerk 3 x 3

Tuesday, September 9, 2014

Wednesday, 10 September


SKILL:
1RM OHS

last found 5 May, 2014

WOD:
5K Run

last completed 5 April

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

Monday, September 8, 2014

Tuesday, 9 September


SKILL:
10 minutes of work on the HS shoulder tap
If already proficient, work on HS walk for distance

WOD:
3 minute AMRAP:
2 Hang squat snatch (65/95#)
8 Clean and jerk (65/95#)
10 Box jumps (20")

Repeat 4 times, with 1 minute rest between rounds

STRENGTH:
EMOM for 8 minutes:
3 Back Squat @ 75-80%



Sunday, September 7, 2014

Monday, 8 September


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

last completed on 7 April, 2014

STRENGTH:
2 Deadlift @ 85% EMOM for 7 minutes

Friday, September 5, 2014

Saturday, 6 September



"Ironman 800"
With a partner, complete:
100 Heel Clickers
100 Wall Balls (14/20# to 10')
100 Box Jumps (20/24")
100 Sit-ups
100 KBS (1.5/2pd)
100 OH lunge (25/35# plate)
100 DU
100 DB Thrusters (20/35#)

Last completed May 4th, 2013


Wednesday, September 3, 2014

Thursday, 4 September


SKILL:
3 Thruster @ 80% EMOM for 5 minutes

WOD:
1500m Row
50 CTB Pull-ups
60 Ring Dips
70 Box Jump (24/30")

STRENGTH:
Front squat with 3 second hold
-work to a heavy single




Tuesday, September 2, 2014

Wednesday, 3 September


WOD:
3 rounds:
15 Power Cleans (95/135#)
30 DB Power Snatch (35/50#)
30 1-arm DB OH Lunges (35/50#)
15 Floor Wipers (95/135#)

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

Monday, September 1, 2014

Tuesday, 2 September


SKILL:
3 Back Squat @ 80% EMOM for 5 minutes

WOD:
4 rounds:
12 HS Shoulder Taps (alternating arms)
24 Hand Release Push-ups
400m Run
12 Hanging Hip Taps (alternating arms)

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