Wednesday, April 29, 2015

Thursday, 30 April


WOD:
"Chelsea"
EMOM for 30 minutes, complete
5 Pull-ups
10 Push-ups
15 Air Squats

STRENGTH:

EMOM 5 min
3 TnG Squat snatch - "Isabel" weight
EMOM 5 min
2 Split Jerk @ 85%


Tuesday, April 28, 2015

Wednesday, 29 April


SKILL:
At 85% of CFT Weight, complete
5 Strict Press
5 Back Squat
5 Deadlift

WOD:

5 rounds:
21 DB Snatch (35/50#)
15 Box Jump (20/24")
9 Deadlift (175/255#)

STRENGTH:
50 TGU


Monday, April 27, 2015

Tuesday, 28 April


WOD:
Buy-in:  AMRAP Bench Press in 2 minutes at one of the following weights (45, 85, 135, 185#)
Immediately after, complete 4 rounds:
200m Run
15 Knee to Elbow
25 KBS (1/1.5pd)
50 Double Under

STRENGTH:

3 rds:
15 Bench Press
15 BW Back Squat
15 Strict Pull-up


Sunday, April 26, 2015

Monday, 27 April


WOD:
"Karen"
150 Wall Balls (14/20# to 10' target)

SKILL:
After "Karen," complete 1 mile cool-down run

STRENGTH:
Work to a heavy Power Snatch
Drop weight and complete 5 x 3




Friday, April 24, 2015

Saturday, 25 April


Fight Gone Bad!

Wednesday, April 22, 2015

Thursday, 23 April


WOD:
CrossFit Total

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

Pizza Party this Friday!


The Phalanx family has a ton of things to celebrate, so we're gathering this Friday evening after 6 to eat some pizza and just enjoy being surrounded by awesome people.  Friends and family are welcome.  $5 per adult.  Pizza and cake provided -- BYOB.
Sign up on the front white board.

Tuesday, April 21, 2015

Wednesday, 22 April


WOD:
On a 20 minute clock,
Complete AMRAP HSPU without coming off wall,
Run 200m
Complete AMRAP ring dips without coming off rings,
Run 200m
Repeat

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

Monday, April 20, 2015

Tuesday, 21 April


SKILL:
5 x 5 Manmaker Thrusters (with 25/35# dumbbell)

WOD:
3 rounds:
1 minute at each station, with 1 minute rest after each round:
Wall Balls (14/20# to 10')
Sit-ups
Slam Balls (20/30#)
Burpees
Toe to Bar

STRENGTH:

Weighted Pull-ups
5 - 5 - 3 - 3 - 1
2 attempts: AMRAP strict CTB pull-ups


Sunday, April 19, 2015

Monday, 20 April


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

SKILL:
After "Isabel," EMOM for 8 minutes complete 3 Deadlift @ 75% 1RM

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

Friday, April 17, 2015

Saturday, 18 April


WOD:
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (65/95#)
800m Run
21 Thrusters (65/95#)
400m Run
50 Pull-ups

Dedicated to Army SFC Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006. 

Last completed at Phalanx CrossFit on April 12th, 2014.


Wednesday, April 15, 2015

Thursday, 16 April



SKILL:
10 minutes to work to a heavy strict press

WOD:
With a 1/1.5 pd KB
4 rounds:
20 Goblet Squats
20 KBS
20 Situps
200m Farmer's Carry

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


Tuesday, April 14, 2015

Wednesday, 15 April


WOD:
21 - 15 - 9
Squat Snatch (75/115#)
10 Strict OTB 4-Push-up Burpees after each round

STRENGTH:
50 TGU

Tuesday, 14 April


SKILL:
10 minutes to work to a heavy back squat

WOD:
5 rounds:
15 Pull-ups
15 Box Jumps (20/24")
15 Deadlift (115/155#)




Sunday, April 12, 2015

Monday, 13 April


WOD:
6 rounds:
5 Thruster (from squat clean) (95/135#)
15 Mountain Climbers
30 Double Under

STRENGTH:
3 Deadlift EMOM for 8 minutes



Friday, April 10, 2015

Saturday, 11 April


"Small"
3 rounds:
1000m Row
50 Burpee
50 Box Jump (20/24")
800m Run

US Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.  He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter McFarland, and fiancee Amanda Charney.

posted on crossfit.com June 12, 2011

Wednesday, April 8, 2015

Thursday, 9 April


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

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

Tuesday, April 7, 2015

Wednesday, 8 April


WOD:
25 TGU (1/1.5pd)
50 OH Summit the Box (20/24")
400m Farmer's Carry

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

Monday, April 6, 2015

Tuesday, 7 April


SKILL:
15 minutes to work to a heavy squat snatch

WOD:
4 rounds:
12 Ground to OH (95/135#)
40 Double Under
12 Pistol

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

Weighted Ring Dip
5 - 5 - 3 - 3 - 1




Sunday, April 5, 2015

Monday, 6 April


SKILL:
Row 500m as fast as possible

WOD:
2 rounds:
400m Run
2 min AMRAP Muscle-up
2 min rest
400m Run
2 min AMRAP Front Squat (115/155#)
2 min rest

STRENGTH:
Deadlift
Work to a heavy double

Wednesday, April 1, 2015

Thursday, 2 April


SKILL:
15 minutes muscle-up work

WOD:
3 rounds:
800m Run
10 Deadlift (225/315#)
15 Hand-release Push-up
15 Toe to Bar

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