Sunday, May 31, 2015

Monday, 1 June


SKILL:
1RM Box Jump

WOD:
12 minute AMRAP
15 Wall Ball (14/20# to 10')
5 L-hang pull-up
50 DU

ACCESSORY WORK:
Deadlift
5 x 2

Friday, May 29, 2015

Saturday, 30 May


"Wittman"
7 rounds:
15 KBS (1/ 1.5pd)
15 Power Clean (65/95#)
15 Box Jumps (20/24")

Last completed 7 June 2014

US Army SGT Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

posted on crossfit.com 10 Feb 2011 

Wednesday, May 27, 2015

Thursday, 28 May


SKILL:
1RM Back Squat

WOD:
With a partner, row 250 Calories.  Switch every minute.

STRENGTH:
Max ring dips in 3 minutes
2 minute break
Work to max weighted ring dip




Tuesday, May 26, 2015

Wednesday, 27 May


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

last completed 12 January 2015

SKILL:
After "Jackie"
3 rounds (not for time):
10 GHD Sit-ups
10 Back Extensions

STRENGTH:
EMOM for 7 minutes:
3 OHS



Monday, May 25, 2015

Tuesday, 26 May


WOD:
3 rounds, with 1 minute rest between
1 minute Row for calories
1 minute Slam Ball (20/30#)
1 minute Toe to Bar
1 minute Double Under
1 minute KBS (1.5/2 pd)

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




Sunday, May 24, 2015

Memorial Day "21 Gun Salute" WOD


Choose a partner of similar weight!
Partner 1 complete:
21 Pull-ups
21 Burpee Box Jumps (20")
21 Partner-Carry Back Squats
21 Burpee Box Jumps
21 Sit-ups
Partner 2 complete
Partner 1 repeat
Partner 2 repeat


Friday, May 22, 2015

Memorial Day Weekend Cookout!


Join us on Saturday at 10am as we celebrate Memorial Day with our annual "Murph" tribute and cookout.  Bring a weight vest or body armor if you'd like to wear it for the workout, and stick around to relax and eat afterwards!  We'll fire up the grill if you'd like to bring something to throw on, and BYOB as well. We look forward to celebrating with you!

On Memorial Day Monday, we will have one consolidated class at 10am.  We'll be doing a "21 Guns" Memorial Day Tribute WOD.

Wednesday, May 20, 2015

Thursday, 21 May


SKILL:
10 minutes HSPU work

WOD:
4 rounds:
15 Toe to Bar
50 DU
7 Deadlift (225/315#)
15 Burpee

STRENGTH:
EMOM 5 min
3 TnG Squat snatch

EMOM 5 min
2 Split Jerk @ 85%

Tuesday, May 19, 2015

Wednesday, 20 May


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

STRENGTH:
Build to 1RM of the complex:
Power clean, Hang squat clean, Push jerk, Split jerk

Monday, May 18, 2015

Tuesday, 19 May


SKILL:
OHS
Work to a heavy double

WOD:
20 min AMRAP
5 Power snatch (95/135#)
10 Wall ball (14/20# to 10' target)
15 Med ball clean (14/20#)

STRENGTH:
2 rounds:
50 DU
1 min Front plank
50 DU
1 min Right plank
50 DU
1 min Left plank

Sunday, May 17, 2015

Monday, 18 May


SKILL:
1RM Front Squat


WOD:
1000m Row
4 min rest
2 x 500m Row w/ 2 min rest
2 x 200m Row w/ 1 min rest

STRENGTH:
EMOM for 7 minutes:
3 Deadlift @ 80%

Friday, May 15, 2015

Saturday, 16 May



"Arnie"
With a 1.5/2 pd kettlebell, complete:
21 TGU, right arm
50 KBS
21 OHS, left arm
50 KBS
21 OHS, right arm
50 KBS
21 TGU, left arm

Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009.  His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the city of Palmdale, CA.  
He is survived by his wife Lori and daughter Sophia Grace, born 3 weeks after his death.

Posted on crossfit.com 29 May 2010

Last completed at Phalanx CrossFit 10 May, 2014


Wednesday, May 13, 2015

Thursday, 14 May


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

STRENGTH:
3 rounds:
15 Bench Press
15 Back Squat




Tuesday, May 12, 2015

Wednesday, 13 May


SKILL:
1RM OHS

WOD:
8 rounds:
30 sec Burpee
30 sec Rest

followed immediately by
8 rounds:
30 sec Slam Ball (20/30#)
30 sec Rest

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





Monday, May 11, 2015

Tuesday, 12 May


WOD:
With the bar complex described below, complete:
1 bar complex, 50 Double Under
1 bar complex, 40 Double Under
1 bar complex, 30 Double Under
1 bar complex, 20 Double Under
1 bar complex, 10 Double Under

Bar complex:
With a 75/115# barbell, complete:
1 Power snatch
2 Squat snatch
3 Back squat
4 Power clean
5 Squat clean

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

Sunday, May 10, 2015

Monday, 11 May


Remember that the 7pm class begins tonight!

WOD:
"Diane"
21 - 15 - 9
Deadlift (155/ 225#)
HSPU

SKILL:
After "Diane," spend 10 minutes working on your pistols.  If you're already proficient, work to a heavy weighted pistol.

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

Friday, May 8, 2015

Saturday, 9 May


WOD:
"Kelly"
5 rounds:
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20# to 10')

Wednesday, May 6, 2015

Longer Days and Warmer Weather....


...means that summer is around the corner!  To celebrate, we'll be adding an evening class to our schedule.  Starting next week (May 11th), we'll offer a 7pm class on Monday-Thursday.

Open gym will still be at 5:45am, 9am, or from 4-7pm on Fridays.




Thursday, 7 May


WOD:
3 rounds:
20 OHS (65/95#)
20 CTB Pull-ups
20 Wipers (65/95#)
20 Pistols

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



Tuesday, May 5, 2015

Wednesday, 6 May


SKILL:
Back Squat
5 x 3 @ 80%

WOD:
2 rounds:
100 Double Under
50 KBS (1.5/ 2 pd)
25 Hang Power Clean and Jerk (75/115#)

STRENGTH:
2 rounds:
20 TGU
20 Burpee

Monday, May 4, 2015

Tuesday, 5 May


SKILL:
1 RM Thruster (from rack)

WOD:
1000m Row AFAP; equal rest
500m Row AFAP; equal rest
250m Row AFAP

STRENGTH:
Work to 1RM of complex:
Squat clean, push jerk, split jerk




Sunday, May 3, 2015

Monday, 4 May


SKILL:
EMOM for 8 minutes:
Power Clean, Squat Clean, Front Squat @ 75-80%

WOD:
21 - 15 - 9
Power Snatch (95/135#)
Toe to Bar
800m Run

STRENGTH:

Deadlift Pyramid
2 x 3 Elevated Body (75%)
2 x 3 On the Ground (90%)
2 x 3 Elevated Weight (>1RM)



Friday, May 1, 2015

Saturday, 2 May


"Abbate"
Run 1 mile
21 Clean and Jerk (105/155#)
Run 800m
21 Clean and Jerk (105/155#)
Run 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Last completed May 17th, 2014