Friday, October 31, 2014

Saturday, 1 November


"White"

5 rounds of:
3 rope climbs
10 toes to bar
21 walking OH lunge (25/45#)
400m Run

US Army 1LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

last completed at Phalanx CrossFit 3 Nov 2013

posted on crossfit.com November 8, 2011 

Thursday, October 30, 2014

Friday, 31 October



Open Gym will close at 5:30 tonight for Halloween!

Enjoy, and be safe!  


Wednesday, October 29, 2014

Thursday, 30 October


SKILL:
EMOM for 4 minutes:
2 Split Jerk @ 80%

WOD:
5 rounds:
10 Heel Clickers
5 Strict Press (65/95#)
10 Pistols

STRENGTH:
Back Squat
5 - 5 - 3 - 3 - 1

Tuesday, October 28, 2014

Wednesday, 29 October


SKILL:
EMOM for 4 minutes:
2 squat clean @ 80%

WOD:
4 rounds:
5 HSPU
10 Deadlift (185/275#)
15 Slam Ball (20/30#)
20 KBS (1/1.5pd)

STRENGTH:
Ring Dips
3 x 10

Add Weight
3 x 3

Monday, October 27, 2014

Tuesday, 28 October


WOD:
With a partner: 4 rounds:
Partner 1 complete 20 Wall Balls (14/20# to 10')
Partner 2 complete AMRAP Burpee Box Jumps (20/24")
Switch

STRENGTH:
EMOM for 7 minutes:
3 TnG Squat Snatch



Sunday, October 26, 2014

Monday, 27 October


WOD:
"Nicole"
AMRAP in 20 minutes:
400m Run
Max Unbroken Pull-ups

Score is total number of pull-ups

last completed on 5 May

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



Friday, October 24, 2014

Saturday, 25 October


Complete a 5K Row

AND

EMOM for 20 minutes:
1 Squat snatch (95/135#)
1 Burpee

Wednesday, October 22, 2014

Thursday, 23 October


SKILL:
1RM Squat Clean

last completed 23 June

WOD:
Lurong Living Challenge WOD 7:
7 min AMRAP:
6 HSPU
8 KBS (1.5/2 pd)
12 Sumo Deadlift High Pull (1.5/2 pd)

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




Tuesday, October 21, 2014

Wednesday, 22 October


SKILL:
1RM Split Jerk

last completed 23 June

WOD:
800m Run, rest
800m Run, rest
400m Run, rest
400m Run, rest

(rest for half the time it takes to complete each run)

STRENGTH:
50 TGU



Monday, October 20, 2014

Tuesday, 21 October


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

last completed 18 OCT 2013

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




Sunday, October 19, 2014

Monday, 20 October


SKILL:
Split Jerk
5 - 5 - 3 - 3 - 1

WOD:
4 rounds:
25 Air Squat
15 Pull-up
25 Box Jump (20/24")
15 Hand-release Push-up

STRENGTH:
2 Deadlift @ 85%
EMOM for 7 minutes

Wednesday, October 15, 2014

Thursday, 16 October


SKILL:
Rope Climb
3 ascents (if already proficient, go legless)

WOD:
4 rounds:
10 Clean and Jerk (95/135#)
rest half as long as it takes to complete

STRENGTH:
OHS (from ground)
5 - 5 - 3 - 3 - 1



Tuesday, October 14, 2014

Wednesday, 15 October


SKILL:
1RM Deadlift

last found 16 June

WOD:
1 mile row

last found 16 June

STRENGTH:
Jerk
5 - 5 - 3 - 3 - 1

Monday, October 13, 2014

Tuesday, 14 October


SKILL:
Clean and Jerk
3 x 5 with "Grace" weight
Go for clean, unbroken sets

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

STRENGTH:
EMOM for 8 minutes:
3 Front Squat

Sunday, October 12, 2014

Monday, 13 October


1492 WOD:
Happy Columbus Day!!
3 rds:
1 min: Row for cal
1 min: Toe to Bar
1 min: Slam Ball (20/30#)
1 min: KBS (1 / 1.5 pd)
rest 1 min after 1st and 2nd rds
After 3rd rd, complete 92 Double-Unders


STRENGTH:
Deadlift
Work to a heavy double


Friday, October 10, 2014

Saturday, 11 October


FILTHY FIFTY

50 Back extensions
50 Box jump (20/24)
50 Jumping pull-ups
50 KBS (25/35) 
50 Walking Lunge
50 Knees to elbows
50 Push press (35/ 45#) 
50 Wall Balls (14/20# to 10')
50 Burpees
50 Double unders

Last completed 8 FEB 2014


Wednesday, October 8, 2014

Thursday, 9 October


SKILL:
EMOM for 5 minutes:
3 Deadlift at 75%

WOD:
800m Run
9 HSPU
25 DU
400m Run
15 HSPU
50 DU
200m Run
21 HSPU
100 DU

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

Tuesday, October 7, 2014

Wednesday, 8 October


WOD:
5 rounds:
10 Pistols
8 Squat Clean (95/135#)
6 Push Press (95/135#)

then:
1000m Row

STRENGTH:
Weighted Planks
3 x 1 min each (front, left, right)

Monday, October 6, 2014

Tuesday, 7 October


SKILL:
1RM Squat Snatch

last found 9 June

WOD:
8 rounds:
5 Unbroken Pull-ups
5 Unbroken CTB Pull-ups
30 seconds rest

STRENGTH:
EMOM for 8 minutes:
3 Back Squat






Monday, 6 October


WOD:
"Nancy"
5 rounds:
400m Run
15 OHS (65/95#)

last completed 10 March

SKILL:
After "Nancy," complete 5 sets of 30 DU, with 1 minute rest between sets

STRENGTH:
EMOM for 7 minutes, complete 2 Deadlifts @ 85%

Friday, October 3, 2014

Saturday, 4 October


"Lumberjack 20"

On Nov. 5 at 1:34 p.m., a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

In their memory, we complete:  

20 Deadlifts (185/275 lbs)
Run 400m
20 KB swings (1.5/2 pood)
Run 400m
20 OHS (80/115 lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 Box Jumps (20/24")
Run 400m
20 DB Squat Cleans (30/45 lbs each)
Run 400m

Last completed at Phalanx CrossFit on 12 October, 2013

Wednesday, October 1, 2014

Thursday, 2 October


WOD:
Row 80 calories
60 Slam Ball (20/30#)
40 Box Jump (20/24")
20 Strict Press (65/95#)
10 TGU (1/1.5pd)

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