Friday, July 31, 2015

Saturday, 1 August


"Cameron"
50 Walking Lunges
25 Chest to Bar Pull-Up
50 Box Jumps (20/24")
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball "2-fer-1s" (14/20# to 10')
50 Sit-ups
5 Rope Climb

U.S. Coast Guard  LTJG Thomas Cameron, 24, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bettie and John, and brother Alex.

posted on crossfit.com 26 March, 2013 

Last completed at Phalanx CrossFit on 26 July, 2014 

Wednesday, July 29, 2015

Thursday, 30 July


WOD:
"Linda" aka "3 bars of death"
10 - 9 - 8... 3 - 2 - 1
Deadlift (1.5 x BW)
Bench Press (BW)
Power Clean (.75 x BW)

ACCESSORY WORK:
25 Manmaker Thrusters

Tuesday, July 28, 2015

Wednesday, 29 July


SKILL:
15 minutes Muscle-up work

WOD:
45 Wall Ball (14/20# to 10')
45 DU
35 Wall Ball
35 DU
25 Wall Ball
25 DU
15 Wall Ball
15 DU
5 Wall Ball
5 DU

ACCESSORY WORK:
Jerk
2 - 2 - 2 - 1 - 1

Monday, July 27, 2015

Tuesday, 28 July


WOD:
10 - 9 - 8 ... 3 - 2 - 1
OHS (95/135#)
Burpee
CTB Pull-up

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

Sunday, July 26, 2015

Monday, 27 July


SKILL:
Deadlift
5 - 5 - 3 - 3 - 1

WOD:
500m Row
400m Row
300m Row
200m Row
100m Row

Full effort, full rest

ACCESSORY WORK:
3 sets:
10 Ring Dips
10 Heavy DB Squat Clean
1 minute rest

Friday, July 24, 2015

Saturday, 25 July


"Del"
25 Burpees
400m Run with Med Ball (14/20#)
25 Weighted Pull-ups (10/20#)
400m Run with Med Ball (14/20#)
25 HSPU
400m Run with Med Ball (14/20#)
25 Chest-to-bar Pull-ups
400m Run with Med Ball (14/20#)
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

posted on crossfit.com 27 March, 2012

Last completed at Phalanx CrossFit on 19 July, 2014

Wednesday, July 22, 2015

Thursday, 23 July


WOD:
With a partner and a 35/50# DB, complete the following:
6 rounds:
6 Push-ups (with DB between your shoulder blades)
6 Summit the box (20")
6 Left arm DB snatch
6 Right arm DB snatch
6 OH sit-ups (partner holds feet)
6 Goblet squats

One partner works while other rests.  Switch after each exercise.

ACCESSORY WORK:
Jerk
2 - 2 - 2 - 1 - 1

Tuesday, July 21, 2015

Wednesday, 22 July


SKILL:
After "Fran," complete 2 rounds.  Add weight to the second round.
1 min front plank
1 min right plank
1 min left plank

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

last completed 18 February, 2015

ACCESSORY WORK:
3 OHS
EMOM for 7 minutes





Monday, July 20, 2015

Tuesday, 21 July


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

WOD:
6 rounds:
30 DU
10 KBS (1.5/2 pd)
5 Burpee
1 minute rest

ACCESSORY WORK:
Work to 1RM of complex:
Power clean, Hang power clean, Squat clean, Hang squat clean, Jerk

Sunday, July 19, 2015

Monday, 20 July


WOD:
400m Run
20 Wall Ball (14/20# to 10')
20 Slam Ball (20/30#)
800m Run
30 Wall Balls
30 Slam Balls
400m Run
20 Wall Balls
20 Slam Balls

ACCESSORY WORK:
Deadlift:
5 - 5 - 3 - 3 - 1

Thursday, July 16, 2015

Saturday, 18 July


"Desforges"
5 rds:
12 Deadlift (155/225#)
20 Pull-up
12 Clean and Jerk (95/135#)
20 Knee to Elbow

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmland Province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

Last completed at Phalanx CrossFit on 12 July, 2014

Wednesday, July 15, 2015

Thursday, 16 July


WOD:
Begin and end with 100 Double Unders
4 Rounds:
15 Ring Push-ups
15 Wall Balls (14/20# to 10')
20 Pistols

ACCESSORY WORK:
2 rounds:
250m Row
1 minute Front plank
250m Row
1 minute Left plank
250m Row
 1 minute Right plank



Tuesday, July 14, 2015

Wednesday, 15 July


SKILL:
Thruster
21 - 15 - 9 @ "Fran" weight
1 minute rest between sets

WOD:
In a 3-person group:
18 minute AMRAP
1 minute per station of:
Row for calories
Airdyne for calories
Slam Ball (20/30#)

ACCESSORY WORK:
3 rounds:  Each round as fast as possible, with full rest between rounds
30 Heavy DB Snatch, alternating arms
30 Push-up
30 Sit-up

Monday, July 13, 2015

Tuesday, 14 July


WOD:
6 rounds:
5 Front Squat (from ground with 70% of 1RM Squat Clean weight)
10 Ring Dip
15 Box Jumps (20/24")

ACCESSORY WORK:
Jerk (from rack)
3 EMOM for 7 minutes

Sunday, July 12, 2015

Monday, 13 July


SKILL:
Squat Snatch
10 minutes of technique work

WOD:
21 - 15 - 9
Power Snatch (95/135#)
Handstand Shoulder Taps
Knee to Elbow

ACCESSORY WORK:
Deadlift
Work to a heavy double

Friday, July 10, 2015

Saturday, 11 July


"Wood"

5 Rounds:
400m Run
10 Burpee Box Jump (20/24")
10 Sumo Deadlift High Pull (65/95#)
10 Thruster (65/95#)
1 minute rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Last completed at Phalanx CrossFit on 28 June, 2014

posted on crossfit.com on December 7, 2011. 

Wednesday, July 8, 2015

Thursday, 9 July


WOD:
5 rounds:
4 BW Back Squat (from rack)
400m Run

ACCESSORY WORK:
Weighted Pull-up
Find 1RM

Then 5 x 3 @ 65%

Tuesday, July 7, 2015

Wednesday, 8 July


WOD:
10 - 8 - 6 - 4 - 2
Thruster (95/135#)
2 Rope Climbs

ACCESSORY WORK:
Work to 1RM of the complex:
Power snatch, squat snatch, OHS

Monday, July 6, 2015

Tuesday, 7 July


SKILL:
Spend 10 minutes working on HSPU.
Already got 'em?  3 sets for AMRAP

WOD:
30 - 20 - 10 - 5
KB High Pull (1 / 1.5 pd)
Goblet Squat
KBS

Complete 200m Farmer's Carry after each round

ACCESSORY WORK:
Back Squat 85%
3 on the minute for 7 minutes

Sunday, July 5, 2015

Monday, 6 July


WOD:
1000m Row
3 Rounds:
30 OHS (35/45#)
30 Lateral Hops

ACCESSORY WORK:
Deadlift
5 - 5 - 3 - 3 - 1




Friday, July 3, 2015

Saturday, 4 July


Happy Independence Day!

WOD:
800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike Lunges
800m Run
30 Squat Clean
30 Sit-up
30 Iron Mike Lunges
800m Run

Wednesday, July 1, 2015

FOURTH OF JULY HOLIDAY HOURS


Phalanx CrossFit will have Open Gym on Friday, 3 July from 9:00-11:00 am.  We will have a group WOD on Saturday, 4 July at 10:00am.

Classes resume normal schedule on Monday, 6 July.

Thursday, 2 July


WOD:
30 Toe to Bar
10 TGU (25/35#)
20 Toe to Bar
20 TGU
10 Toe to Bar
30 TGU

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