Monday, August 31, 2015

Tuesday, 1 September


WOD:
"Josh"
21 OHS (65/95#)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

last completed 21 August 2015

SSG Joshua Hager, United States Army, was killed February 22, 2007, in Al Ramadi, Iraq. 

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



Featured Athletes - September 2015


Jeff and Sara Brewer
1. What are your names?

Sara and Jeffrey Brewer

 2. When did you start doing CrossFit? 

Sara/Jeff: November 2014


3. What got you into CrossFit? 

Sara:.My husband, I wanted to take boxing and he wanted CrossFit…he won!

Jeff: Never could get into going to a regular gym. I use to run and got burnt out on it.

4. What do you like about CrossFit? 

Sara:  I like that you do something different every day. That’s why I’ve never really stuck with anything until now, because I get bored.

Jeff: I like that everyday is a totally different workout. So it keeps me excited for the next workout. And also I like that the workouts are as a group so that gives me an extra push. Let's my competitive side out.

Sara Brewer working on weighted lunges
5. What is your favorite workout and why? 

Sara:  I love any workout that involves body weight
Jeff:  I don't think I can pick just one.  There are so many I like

6. What is your least favorite workout and why? 

Sara:
Anything with lifting, I have to focus so much on my form that I can’t do the workout as quickly as I would like.

Jeff:  Anything with Double Unders. They have been the hardest movement to get since I've started. I'm just now getting them... a little.

7. What else should we know about you? 

Sara:  I’m a cancer survivor!

Jeff: I had blonde hair as a kid.

8. How has CrossFit changed your daily life? 
Your Marriage?

Jeff Brewer working on back squats
Sara: CrossFit has given us something more positive to focus on. Instead of going out drinking on the weekends, we’re in bed by 10 pm so we can get up for Saturday's WOD.

Jeff:  It is something that we both enjoy doing. So it gives us a hobby we both can talk about with each other.

9. What personal changes have you noticed since starting CrossFit? 

Sara:  I’ve noticed the change in my legs the most.
Everyone tells me my back is really toned, which I can’t see and it drives me crazy!

Jeff: I've noticed I have got more lean and solid. Definitely have got stronger all around from head to toe. Even on my running. I want to eat healthier. And I don't really have the urge to go out drinking like I use to.

Sunday, August 30, 2015

Monday, 31 August


SKILL:
1RM Thruster (from rack)

last found 5 May 2015

WOD:
Complete the following work for time.  Break it up however you want.

1600m Run
80 Pistols
60 Ring Dips

ACCESSORY WORK:
Deadlift
Work to a heavy double

Friday, August 28, 2015

Saturday, 29 August


31 Heroes WOD:

Partner 1 completes 400m Sandbag Run (25/45#)
Partner 2 continuously works through the following:
8 Thruster (105/155#)
6 Rope Climb (15')
11 Box Jump (24/30")

When Partner 1 completes run, trade places and pick up where Partner 2 left off.

Continue for 31 minutes to complete AMRAP.



Wednesday, August 26, 2015

Thursday, 27 August


KSKILL:
1 mile run AFAP

WOD:
4 rounds, with 1 minute rest between
Using 85-90% of your 1RM Snatch weight:
1 Power snatch
1 Squat snatch
1 Power clean
1 Squat Clean
3 Push Jerk

ACCESSORY WORK:
Pull-ups for speed:
3 x 10 with 15 sec rest

Chest to bar pull-ups for speed
5 x 5 with 15 sec rest

Tuesday, August 25, 2015

Wednesday, 26 August


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

last completed 5 February

ACCESSORY WORK:
EMOM for 7 minutes:
3 Back squat

Monday, August 24, 2015

Tuesday, 25 August


WOD:
2 rounds, with 1000m recovery row between
40 Slam Ball (20/30#)
50 Knee to Elbow
100 DU

Time each round separately

ACCESSORY WORK
Squat snatch 5 x 3


Sunday, August 23, 2015

Monday, 24 August


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

SKILL:
After "Karen," run 1 mile

ACCESSORY WORK:
Deadlift
5 attempts to work to heavy 3

Friday, August 21, 2015

Saturday, 22 August


"Bulger"

10 rds:

150m Run
7 Chest to Bar pull-ups
7 Front Squat (95/135#)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka and daughters Brookelynn and Elizabeth.

Last completed 16 August, 2014

posted on crossfit.com 19 October 2010 

Wednesday, August 19, 2015

Thursday, 20 August


WOD:
With a partner:
Partner 1 do 1 TGU (1/ 1.5 pd) and lunge across gym.  Do another TGU at opposite wall and lunge back to partner.  Partner 2 do AMRAP push-ups while Partner 1 is lunging away and AMRAP flutter kicks while Partner 1 is lunging back.  Switch.  Continue until each partner has completed 10 TGUs (5 laps)

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

Tuesday, August 18, 2015

Wednesday, 19 August


SKILL:
1RM Shoulder Press

WOD:
With 85% of your 1RM Squat Clean, complete:
5 rounds:
1 Power Clean
2 Front Squat
30 second rest

THEN, with same weight, complete:
4 rounds:
5 Back squat (from rack)
50 DU
30 sec rest

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

Monday, August 17, 2015

Tuesday, 18 August


SKILL:
OHS (from rack)
5 x 3

WOD:
3 rounds:
15 Ring Dips
25 Deadlift (105/155#)
35 KBS (1/1.5 pd)

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

Split Jerk
2 - 2 - 1

Sunday, August 16, 2015

Monday, 17 August


WOD:
"Cindy"
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

last completed 9 February 2015

ACCESSORY WORK:
Deadlift
3 - 3 - 2 - 2 - 1

Friday, August 14, 2015

Saturday, 15 August


Fight Gone Bad!

Wednesday, August 12, 2015

Thursday, 13 August


WOD:
3 rounds:
500m Row
3 Rope climbs
20 KBS (1.5/2 pd)
15 Burpee

ACCESSORY WORK:
Weighted pistols
Work to a heavy, then complete 3 x 10

Weighted ring dip
Work to a heavy, then complete 3 x 10

Tuesday, August 11, 2015

Wednesday, 12 August


WOD:
"D.T."
Five rounds:
12 Deadlift (105/155#)
9 Hang power clean
6 Push Jerk

ACCESSORY WORK:
Back Squat
5 - 5 - 3 - 3 - 1

Monday, August 10, 2015

Tuesday, 11 August


SKILL:
15 minutes strict pull-up work

WOD:
4 rounds:
400m Run
10 Squat snatch (75/115#)
20 Slam ball (20/30#)

ACCESSORY WORK:
30 TGU

Sunday, August 9, 2015

Monday, 10 August


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

SKILL:
After "Annie," complete 5 x 3 Back Squat

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

Friday, August 7, 2015

Saturday, 8 August


"Roy"
5 rounds:
15 Deadlift (155/225#)
20 Box Jump (20/24")
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.  He is survived by his wife Amy and three children: Michael, Landon, and Olivia.

posted on crossfit.com 27 July, 2010 

Last completed at Phalanx CrossFit on Saturday, 2 August 201.

Wednesday, August 5, 2015

Thursday, 6 August


SKILL:
10 minutes DU work
Work on unbroken sets, increasing by 5 every set.  Goal is 5 - 10 - 15 up to 50 and back down.

WOD:
With a partner, complete AMRAP of each exercise while partner holds the plank position.  Switch every minute and rotate through front, left, and right plank.  Complete the entire sequence twice.
1) Pull-ups
2) Sit-ups
3) Air squats

ACCESSORY WORK:
4 x 500m Row with equal rest

Tuesday, August 4, 2015

Wednesday, 5 August


SKILL:
AMRAP Front Squat @ 85%, 75%, 65%, and 55%
Rest 2 minutes between sets

WOD:
4 rounds:
200m Run
20 Pistols (alternating)
15 Toe to Bar
15 Thrusters (65/95#)

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

Monday, August 3, 2015

Tuesday, 4 August


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

Complete complex without releasing the bar for Rx

ACCESSORY WORK:
25 Manmaker Thrusters

Sunday, August 2, 2015

Monday, 3 August


WOD:
5 minute AMRAP
5 Heel Clickers
5 HSPU

2 minute rest

5 minute AMRAP
5 Deadlift (75/115#)
5 Hang Power Clean
5 Push Press

2 minute rest

5 minute AMRAP:
10 Box Jump (20/24")
10 Push-up

ACCESSORY WORK:
EMOM for 7 minutes: 3 Deadlift