Friday, January 30, 2015

Saturday, 31 January


"AdamBrown"
Two rounds
24 Deadlift (185/295#) 
24 Box jumps (24")
24 Wallball (14/20# to 10')
24 Bench Press (125/195#) 
24 Box jumps (24")
24 Wall Ball (14/20# to 10')
24 Clean (95/135#)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Last completed 25 JAN 2014

posted on crossfit.com on 10AUG2010


Wednesday, January 28, 2015

Thursday, 29 January


SKILL:
Ring Dips 3 x 10

WOD:
CrossFit Open WOD 13.5
AMRAP in 4 minutes of:
15 Thruster (65/95#)
15 Chest to Bar Pull-ups

If 90 reps are completed in 4 minutes, continue for another 4 minutes, etc...

If 90 reps are not completed, rest 2 minutes, and complete again

STRENGTH:
Squat Snatch
3 x 85% EMOM for 5 minutes

Tuesday, January 27, 2015

Wednesday, 28 January


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

STRENGTH:
4 x 500m Row with equal rest



Monday, January 26, 2015

Tuesday, 27 January


SKILL:
1RM Front Squat
last found 15 SEP

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit-ups

last completed 4 AUG

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

Sunday, January 25, 2015

Monday, 26 January


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

last completed 22 SEPT

SKILL:
After "Helen"
Deadlift 5 - 5 - 3 - 3 - 1

STRENGTH:
5 x 3 TnG Clean
increase weight each set

Friday, January 23, 2015

Saturday, 24 January


"Ship"
9 rounds of:
7 Squat Clean (135/185#)
8 Burpee Box Jump (30/36")

Last completed 7 January 2014

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008, by a roadside bomb in Kandahar province, Afghanistan.

posted on crossfit.com on 24 July 2010 

Wednesday, January 21, 2015

Thursday, 22 January


SKILL:
Squat Snatch
5 - 5 - 3 - 3 - 1

WOD:
With a partner, complete:
2000m Row
AMRAP Burpees
3 mile AirDyne
AMRAP DB Snatch (35/50#)

One partner rows/rides while other completes burpees/DB snatch.  Each partner must row 1000m and ride 1.5 miles.

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

Tuesday, January 20, 2015

Wednesday, 21 January


WOD:
50 OHS (45/65#)
60 Pull-ups
70 Sit-ups
80 Wall Balls (14/20# to 10')

STRENGTH:
Clean and Jerk
Increase weight until form degrades.  Return to last perfect C&J and do 4 x 2

Monday, January 19, 2015

Tuesday, 20 January


SKILL:
Front Squat
15 minutes to work to a heavy single (approx. 90% of 1RM)
Then: 1 rep EMOM for 5 minutes at weight

WOD:
CrossFit Open WOD 14.1
AMRAP in 10 minutes:
30 Double Under
15 Power Snatch (55/75#)

STRENGTH:
3 rounds:
10 BW Back Squat
AMRAP BW Bench Press

Sunday, January 18, 2015

Monday, 19 January


SKILL:
1RM Back Squat

last found 22 SEP 2014

WOD:
1 x 800m Run (2 min rest)
2 x 400m Run (2 min rest each)
2 x 200m Run (1 min rest each)
2 x 100m Run (30 sec rest each)

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

CrossFit Open 2015


What is the CrossFit Open?
The Open is one of the world’s largest and most accessible competitions!  CrossFitters from all over the world will be completing 5 challenging workouts and posting their scores online to see how they compare to other athletes of all kinds. The Open is exactly what its name suggests…open to everyone.  For a $20 entry fee, you can register for the competition, create an online athlete profile, and join the fun!

How does it work?  Beginning at 8pm on Thursday, February 26th, CrossFit will release Open WOD 1. You then have until Monday afternoon to complete the workout and post a score online.  The WOD must be completed at our gym and scored by a certified judge (one of our coaches).**   We don’t know what the WODs will be this year; historically they have been AMRAPs from 5 – 20 minutes with a variety of motions at a variety of weights.  Even if you can’t typically Rx all of our WODs, you will likely be able to do some of the Open WODs.  You can also register to compete in a scaled division this year! 
Check out the past years to see the kind of challenges they presented:  http://games.crossfit.com/workouts/the-open

Several athletes from Phalanx CrossFit will be competing in the Open… so what does that mean for you?  We will continue regular programming from Mon-Thurs.  Friday will still be open gym, and Saturday mornings will still be open to everyone.  The only difference is that, on Saturdays, we will all be doing the Open WOD for that week. Everyone will have a judge, so we all get to experience the thrill of competition and group encouragement. Saturday Open WODs begin Saturday, February 28th and continue through March 28th. You definitely do not have to register for the Open to participate in our Saturday workouts, but you do have to be registered if you want to post your scores online. 

Are you interested in competing?  Go to http://games.crossfit.com/ and click on the “Register Now for the 2015 Open” link.  When you register, make sure you choose Phalanx CrossFit as your affiliate!  As a competitor, you are allowed to repeat the WOD as many times as you wish to try and improve your score.  Just make sure you do it in the gym with a designated judge and post your best score online by Monday at 5pm.  We will validate it, and you can see where you rank in our Region (the Mid-Atlantic) and in the world!    

 **technically, you can submit a video from home by following strict CrossFit video guidelines; however, if you have gym access, we highly encourage you to come to the gym to complete the workout


Friday, January 16, 2015

Saturday, 17 January



"Nutts"
10 HSPU
15 Deadlift (185/255#)
25 Box Jumps (24/30")
50 Pull-ups
100 Wall Balls (14/20# to 10')
200 Double-unders
400m Run with a 25/45# plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in the Panjwaii District about 25km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

Posted on crossfit.com 28 May 2010. 

Last completed at Phalanx CrossFit on 11 JAN 2014


Wednesday, January 14, 2015

Thursday, 15 January


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

1 minute AMRAP sit-ups

WOD:
3 rounds:
20 Pistols
20 Toe-to-bar
20 Box Jump (24/30")
20 OHS (65/95#)

STRENGTH:
Work to 1RM of complex:
Power snatch, Below knee hang power snatch, Above knee hang power snatch

Tuesday, January 13, 2015

Wednesday, 14 January


SKILL:
1RM OHS
last found 25 SEP

1 minute AMRAP push-ups

WOD:
8 minute AMRAP:
50 DU
20 Plate Ground to OH (35/45#)
20 OH Lunge (35/45#)

STRENGTH:
Jerk
5 x 2, 3 x 1

Winter Weather Info


Looks like we may have some winter weather headed out way tonight, so I wanted to remind you all of our winter weather policy.  When it comes to weather delays, we follow the Lee County school schedule.  So -- if school is delayed/cancelled, then the morning classes are cancelled as well.

Generally, we'll be open at 4pm for our evening classes, though we may shut our doors early so folks can get home if the weather is looking nasty.  In that case, keep an eye on FB for any last minute changes. 

Stay safe and warm!  


Monday, January 12, 2015

Tuesday, 13 January


SKILL:
1 minute AMRAP pull-ups

WOD:
4 rounds:
20 Mountain climbers
15 Squat cleans (75/115#)
10 Push press (75/115#)

STRENGTH:
25 TGU

3 x 10 DB snatch
Alternate hands
Start heavy, get heavier

Sunday, January 11, 2015

Monday, 12 January


WOD:
"Jackie"
1000m Row
50 Thrusters (35/45#)
30 Pull-ups

last completed 26 May

SKILL:
After "Jackie," complete
OHS from the ground
5 - 5 - 3 - 3 - 1

STRENGTH:
Deadlift
3 reps EMOM for 5 minutes

Friday, January 9, 2015

Saturday, 10 January


WOD:
4 rounds:
800m run with 15 burpees at turn-around
2 Rope Climbs
15 Ring Dips
25 KBS (1.5/2pd)

Wednesday, January 7, 2015

Thursday, 8 January


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

WOD:
AMRAP for 5 rounds:
2 minutes work, 1 minute rest
15 Wall Balls (14/20# to 10' target)
10 Burpees

STRENGTH:
Power clean, Squat clean, Hang squat clean, Jerk
5 sets @ 70%

Tuesday, January 6, 2015

Wednesday, 7 January


WOD:
10 - 9 - 8 ... 3 - 2 - 1
Deadlift (275/185#)
HSPU
200m Run after each round

STRENGTH:
EMOM for 5 minutes:
3 OHS

Monday, January 5, 2015

Tuesday, 6 January


SKILL:
OHS
5 - 5 - 3 - 3 - 1

WOD:
1000m Row
3 rounds:
10 Hang Power Clean (75/115#)
15 Ring Dip
20 Box Jumps (24/30")

STRENGTH:
EMOM for 5 minutes:
5 Power Clean and Jerk (95/135#)



Sunday, January 4, 2015

Monday, 5 January


WOD:
"Tabata Something Else"
Air Squats
Push Ups
Sit Ups
Pull Ups

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




Friday, January 2, 2015

Saturday, 3 January


Happy New Year, and welcome back to the gym!

"Bradshaw"
10 rounds:
3 HSPU
6 Deadlift (155/225#)
12 Pull-ups
24 Double Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Stellacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.  He is survived by his parents, Paul and Mary, and brother Robert.

posted on crossfit.com on October 23, 2011.