Monday, December 29, 2014

Tuesday, 30 December



WOD:
800m Run
10 BW Back Squat
50 DU
400m Run
10 BW Front Squat
25 Pull Up
400m Run
10 BW Front Squat
25 Pull Up
800m Run
10 BW Back Squat
50 DU
STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3


Sunday, December 28, 2014

Monday, 29 December


WOD:

3 rounds:
1 min Slam Balls (20/30#)
1 min Push Ups
1 min DB Snatch (35/50#)
1 min Air Squat
1 min Heel Clicker
1 min Rest

STRENGTH:
Deadlift
3 reps EMOM
for 7 minutes


New Year's Schedule


Reminder:  Regular class schedule Monday and Tuesday this week.  We will be closed Wed-Fri for New Year's.
Join us Saturday, 3 January at 10am to kick off the New Year together with a good old fashioned group WOD!

We resume regular class schedule on Monday, 5 January.




Friday, December 26, 2014

Saturday, 27 December


"The Seven"

Seven rounds of:

7 HSPU
7 Thruster (95/135#)
7 Knees to Elbows
7 Deadlift (185/245#)
7 Burpees
7 KB Swings (1.5/2pd)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family, and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Posted on crossfit.com May 30, 2010 

Last completed 28 December 2013

Monday, December 22, 2014

Tuesday, 23 December


WOD:
"Linda," a.k.a. "3 Bars of Death"
10 - 9 - 8 ... 3 - 2 - 1
Deadlift (1.5 x BW)
Bench Press (BW)
Power Clean (.75 x BW)

last completed 23 July

STRENGTH:
Back Squat EMOM for 6 minutes
3 @ 85%



Sunday, December 21, 2014

Monday, 22 December


SKILL:
 3 x 250m Row

WOD:
AMRAP in 15 minutes of the following barbell complex at 75/115#:
1 Power clean
2 Front Rack Lunges
1 Push Press
1 Barbell Over-the-Bar Burpee

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

Friday, December 19, 2014

Saturday, 20 December



FIGHT GONE BAD!

last completed 9 August


Wednesday, December 17, 2014

Thursday, 18 December


SKILL:
AMRAP sit-up in 1 minute

WOD:
3 rounds:
6 Burpees
3 OHS (95/135#)
4 Squat Clean and Jerk
5 Back Squat
6 Burpees
2 min rest

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

Holiday Schedule


Phalanx CrossFit will be closed on 24, 25, and 26 December for the Christmas holiday.  We will have a group class on Saturday, 27 December at 10am.

We will be closed on 31 December, and 1 and 2 January for the New Year.  We will have a group class on Saturday, 3 December at 10am.

We resume our full schedule on Monday, 5 January.

CrossFit Kids will have its last class of the year on Thursday, 18 December.  We resume classes at the church on Tuesday, 6 January.


Tuesday, December 16, 2014

Wednesday, 17 December


SKILL:
AMRAP pull-up in 1 minute

WOD:
In a 3-person group:
4 rounds, switch every two minutes
Row for Calories
Deadlift (155/225#)
Bike for Calories

STRENGTH:
Snatch
5 - 5 - 3 - 3 - 1

Monday, December 15, 2014

Tuesday, 16 December


SKILL:
1RM Thruster

last found 25 August

WOD:
21 - 15 - 9
Slam Ball (20/30#)
Toe to Bar
50 DU after each round

STRENGTH:
Back Squat
EMOM for 6 minutes, complete 3 @ 85%

CrossFit Kids Holiday Schedule



CrossFit Kids will meet this week, December 16th and 18th, before taking a break for the holidays.  We will resume on Tuesday, January 6th at 5:30pm!

Merry Christmas!  


Sunday, December 14, 2014

Monday, 15 December


SKILL:
1 min AMRAP:  Push-ups

WOD:
3 rounds:
30 DB snatch (35/50#)
25 Wall Balls (14/20# to 10' target)

Finish with 800m Run

STRENGTH:
Deadlift
3 reps EMOM for 7 minutes

Wednesday, December 10, 2014

Thursday, 11 December


WOD:
5 rounds:
30 Double Under
20 Wall Ball (14/20# to 10')
10 Ring Push-ups

STRENGTH:

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


Tuesday, December 9, 2014

Wednesday, 10 December


SKILL:
1 mile run for time

last completed 18 AUG

WOD:
EMOM for 15 minutes
1 power snatch, 2 squat snatch (75/115#)

STRENGTH:
Back Squat
EMOM for 6 minutes: 3 @ 85%

Monday, December 8, 2014

Christmas Party on Saturday, 13 December!


Join us at 10 am for our "12 Days of Christmas" WOD, followed by our "Pay it Forward" Christmas party.

We'll be wrapping presents for our adopted families, and we would love your help!

We'll provide the meat -- please bring your extra wrapping materials (scissors, tape, boxes, last year's wrapping paper, etc…) and a snack to share.  Hope to see you all there!

Tuesday, 9 December


SKILL:
Push Jerk
3 x 3

WOD:
10 - 9 - 8 … 3 - 2 - 1
Thruster (75/115#)
Toe to Bar
Box Jump (24/30")

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

Sunday, December 7, 2014

Monday, 8 December


WOD:
4 rounds, with a 1/1.5 pd KB:
10 TGU
15 KBS
20 Goblet Squats

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

Friday, December 5, 2014

Saturday, 6 December


"Don"
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

Posted on crossfit.com 11 September 2013

Last completed at Phalanx CrossFit on 7 December, 2013

Wednesday, December 3, 2014

Thursday, 4 December


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

last completed 2 June

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

Tuesday, December 2, 2014

Wednesday, 3 December



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

WOD:
4 rounds:
400m Run
25 Wall Ball (14/20# to 10')
15 Heel Clicker

STRENGTH:
50 TGU


Monday, December 1, 2014

Tuesday, 2 December



SKILL:
3 Back Squat
EMOM for 5 minutes

WOD:
21-15-9
Floor Wipers (75/115#)
Clean and Jerk (75/115#)
Bar-facing OTB Burpees

STRENGTH:
Ring Dips
3 x 10

Weighted Ring Dips
3 x 6 (increase weight each set)