Thursday, February 26, 2015

Thursday, 26 February


WOD:
2 rounds, with a partner:
Partner 1 holds front plank while Partner 2 does 5 Manmaker Thrusters (20/35#), then switch
Repeat with left plank and right plank

By the end of the WOD, each partner will have held 6 planks (2 each position) and completed 30 Manmaker Thrusters

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






Tuesday, February 24, 2015

Wednesday, 25 February


WOD:
5 rounds:
25 DU
20 Slam Ball
15 Over the Box Jumps (24/30")

STRENGTH:
3 rounds:
8 BW Front Squat
AMRAP BW Bench Press

Monday, February 23, 2015

Tuesday, 24 February


SKILL:
1RM Deadlift

WOD:
8 min AMRAP:
2 TGU (1.5/2pd)
4 KBS
8 KB High Pull

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

Sunday, February 22, 2015

Monday, 23 February


SKILL:
10 minutes to work to heavy squat clean, then 5 x 2 @ 90% with 1 min rest

WOD:
1 mile row AFAP

SKILL:
10 minutes to work to heavy split jerk out of rack, then 5 x 1 with 30 sec rest

STRENGTH:
EMOM 8 minutes: 3 Back squat

Friday, February 20, 2015

Saturday, 21 February


"Crazy Eights"
With a partner, complete 8 rounds:
8 KBS (1.5/ 2 pd)
8 Med Ball Cleans (14/20#)
8 Burpees
8 Wall Ball (14/20# to 10')
8 Toe to Bar
8 Power Clean (65/95#)
8 Strict Press (65/95#)
8 Pull-ups

Wednesday, February 18, 2015

Thursday, 19 February


WOD:
CrossFit Open 12.3
18 minute AMRAP
15 Box Jumps (20/24")
12 Push Press (75/15#)
9 Toe to Bar

STRENGTH:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1




Tuesday, February 17, 2015

Wednesday, 18 February


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

last completed 10 NOV

SKILL:
After "Fran," complete 3 x 10 Ring dips

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




Monday, February 16, 2015

Tuesday, 17 February


WOD:
4 rounds:
5 Deadlift @ 80% 1RM
20 KBS (1/1.5 pd)
500m Row/ Airdyne for equal time
1 minute rest

STRENGTH:
Clean and Jerk
Increase weight until form degrades
Go back to last perfect weight and complete 4 x 2




Sunday, February 15, 2015

Monday, 16 February


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

last completed 18 OCT

SKILL:
After "Grace," row 1000m for time

STRENGTH:
3 Deadlift EMOM for 8 minutes




Friday, February 13, 2015

Saturday, 14 February


Happy Valentine's Day! 

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 11 OCT 2014


Wednesday, February 11, 2015

Thursday, 12 February


SKILL:
3 x 10 Clean and Jerk @ "Grace" Weight
30 sec rest

WOD:
5000m Row

or

4 rounds:
8 Deadlift (185/275#)
10 HSPU
12 Pistols
14 KB High Pulls (1.5/2pd)

STRENGTH:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1

Tuesday, February 10, 2015

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.

Wednesday, 11 February


SKILL:
1RM Snatch
last found 6 OCT

WOD:
3 rounds:
25 KBS (1/1.5 pd)
25 Burpees

STRENGTH:
EMOM 8 minutes:
3 Front Squat

Monday, February 9, 2015

Tuesday, 10 February


SKILL:
5 x 5 Clean and Jerk @ "Grace" weight, with 30 sec rest

WOD:
You have the option of completing your 5000m Row today or Thursday.  If not completing the 5000m row today, do the alternate WOD posted below.

5000m Row

or

4 rounds:
8 Deadlift (185/275#)
10 HSPU
12 Pistols
14 KB High Pulls (1.5/2pd)

STRENGTH:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1

Sunday, February 8, 2015

Monday, 9 February


WOD:
"Cindy"
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

last completed 11 August

STRENGTH:
5 x 3 TnG Clean
Increase weight each set

Friday, February 6, 2015

Saturday, 7 February


"Helton"
3 rounds:
800m Run
30 Dumbbell Squat Cleans (35/50#)
30 Burpees

Last completed 1 February 2014

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

posted on crossfit.com 10SEP2010  

Wednesday, February 4, 2015

Thursday, 5 February


WOD:
"Elizabeth"
21 - 15 - 9
Power Clean (95/135#)
Ring Dip

last completed 18 August

SKILL:
After "Elizabeth," complete 25 TGU (25/35#)

STRENGTH:
Push Press
3 - 3 - 2 - 2 - 1 - 1

Tuesday, February 3, 2015

Wednesday, 4 February


WOD:
30 - 20 - 10
Front Rack Lunge (65/95#)
Snatch (65/95#)
Box Jump (24/30")
Run 200m after each round

STRENGTH:
10 rounds at full speed:
5 pull-ups
10 push-ups
15 air squats
20 sec rest

Monday, February 2, 2015

Tuesday, 3 February


SKILL:
OHS 3 x 10 @ 50%

WOD:
On 14 minute clock:
15 Thrusters (75/115#)
15 Toe to bar
20 Thrusters
20 Toe to bar
25 Thrusters
25 Toe to bar
AMRAP Double Unders

Score for the WOD is number of Double Unders

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

Sunday, February 1, 2015

Monday, 2 February


WOD:
CrossFit Open WOD 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (75/115#)
10 Deadlift
15 Box Jumps (20/24")

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