Wednesday, September 30, 2015

Thursday, 1 October


SKILL:
Complete 8 wall walks (start and end in plank position with feet on ground)

WOD:
3 round for total reps.  1 minute at each station, with 1 minute rest between rounds.
Deadlift (185/275#)
Front Squat from rack (135/185#)
Slam Ball (20/30#)
Power Clean (105/155#)
Airdyne for calories

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

Tuesday, September 29, 2015

Wednesday, 30 September


WOD:
Row 100 calories
60 Ring Dips
60 CTB Pull-ups
60 OHS (75/115#)

Break work however you want.  30 minute time cap.

ACCESSORY WORK:
Push Jerk
3 x 3

Split Jerk
3 x 2 (heavier than push jerk)

Monday, September 28, 2015

Tuesday, 29 September


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

last completed 20 May, 2015

SKILL:
After "Helen," work on DU for 10 minutes
Starting with 5, work on unbroken sets.  Add 5 each time you complete an unbroken set.

ACCESSORY WORK:
Front squat with 3 second pause
Work to a heavy double

Sunday, September 27, 2015

Monday, 28 September


SKILL:
1RM Back Squat

WOD:
On a 4 minute clock:
400m Run
10 Burpees
Rest the remainder of the clock
Complete 5 times

ACCESSORY WORK:
EMOM for 7 minutes:
2 Deadlift @ 85%

Friday, September 25, 2015

Saturday, 26 September


WOD:
"Barbara"

5 rounds, resting exactly 3 minutes between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats


Wednesday, September 23, 2015

Thursday, 24 September


WOD:
"Nate"
20 min AMRAP
2 Muscle-up
4 HSPU
8 KBS (1.5/2pd)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.  He is survived by his wife, Mindi, and his son, Parker.

posted on crossfit.com 12 FEB 2008

Last completed at Phalanx on 18 SEP 2014

ACCESSORY WORK:
Complete 5 rounds, adding weight every round.  Complete 3 times with final weight.

Power clean, Front squat, Squat clean
Power snatch, OHS, Squat Snatch



Tuesday, September 22, 2015

Wednesday, 23 September


WOD:
30 Push press (55/75#)
Run 800m, completing 10 pistols and 10 burpees at the 100m, 200m, 400m, 600m, and 700m mark
30 Push press (55/75#)

ACCESSORY WORK:
50 TGU

Monday, September 21, 2015

Tuesday, 22 September


SKILL:
10 minutes muscle-up work

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

ACCESSORY WORK:
5 x 1000m Row




Sunday, September 20, 2015

Monday, 21 September


SKILL:
1RM Front Squat

last found 18 May 2015

WOD:
Complete the following with a partner.  Rest while your partner works.


800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

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




Friday, September 18, 2015

Saturday, 19 September


"Zeus"
3 rounds:
30 Wall Ball (14/20# to 10')
30 Sumo Deadlift High Pull (55/75#)
30 Box Jump (20/24")
30 Push Press (55/75#)
30 Calorie Row
30 Push-ups
10 BW Back Squat

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Ft. Bragg, NC.  Hickman died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Posted on crossfit.com on February 26th, 2013.

Last completed at Phalanx CrossFit on 13 September, 2014

Wednesday, September 16, 2015

Thursday, 17 September


SKILL:
1RM OHS

WOD:
Repeat 4 times, with 1 minute rest between:

3 minute AMRAP:
2 Hang squat snatch (65/95#)
8 Clean and Jerk (65/95#)
10 Box Jump (20")

ACCESSORY WORK:
Push Jerk
3 x 3

Split Jerk
3 x 2



Tuesday, September 15, 2015

Wednesday, 16 September


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

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


Monday, September 14, 2015

Tuesday, 15 September


SKILL:
10 minutes work on HS shoulder taps
If already proficient, work on HS shoulder taps without wall support

WOD:
3 rounds:
15 Power cleans (95/135#)
24 DB Power Snatch (35/50#)
24 1-arm OH lunge (with same DB)
15 Toe to bar

ACCESSORY WORK:
EMOM for 8 minutes: 3 Back squat

Sunday, September 13, 2015

Monday, 14 September


WOD:
"Dirty 30"
WOD begins and ends with 15 Pull-ups and a 400m Run
3 Rounds:
10 OH Summit the Box (25/35# plate on 20/24" box)
10 Thrusters (65/95#)
10 Burpee Toe to Bar
10 Squat clean (65/95#)

*all sets must be completed UB for Rx

ACCESSORY WORK:
EMOM for 7 minutes, 2 Deadlift @85%

Friday, September 11, 2015

Saturday, 12 September


Ironman 800:

With a partner, complete:
100 heel clickers
100 wall balls (14/20)
100 box jumps (20/24)
100 situps
100 KBS (1.5/2)
100 OH lunge (25/35 plate)
100 DU
100 DB Thrusters (20/35)


Wednesday, September 9, 2015

Thursday, 10 September


September 11th Tribute WOD
(We are doing this today, because 9/11 falls on a Friday Open Gym day.  If you prefer, take today as a rest day and complete it on Friday during Open Gym).

WE WILL NOT FORGET:
Row 911m
Move 3,057# from Ground to OH
Complete 9 rounds of: 11 DU, '01 Burpee

3,057 is the total number of 9/11 victims as a result of the airplane attacks on the World Trade Center, the Pentagon, and Flight #93. 

ACCESSORY WORK:
Front squat with 3 second hold:  Work to a heavy

Tuesday, September 8, 2015

Wednesday, 9 September


SKILL:
Back Squat: 3 reps at 80% EMOM for 5 minutes

WOD:
Work at the same time as your partner:
4 rounds:
20 Leg Lifts
20 Box Jumps (24/30")
10 (each) Med Ball Cleans (14/20#) with toss and burpee

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



Monday, September 7, 2015

Tuesday, 8 September


WOD:
Five rounds at 75/115#

10 Deadlift
8 Hang Power Clean
8 Front Squat
6 Push Press
6 OHS

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


Sunday, September 6, 2015

Labor Day 2015


WOD for the Working (Wo)Man

In a 3-person team, complete the following events:

1) For Fishermen, Office-workers, and Caregivers:
2100m Row, while one partner holds the "typist" position and one partner holds the 20# baby

2) For Mechanics and Servers:
 400m tire flip, while both partners hold the "waiter's carry" (35/45# plate OH)

3) For Steel workers and Firemen:
135# sled pull 4 lengths of parking lot, while partners conduct the fireman's carry

4) For Farmers:
 400m farmer's carry, with 2 KB per team (1.5/2pd)

We will do this WOD together at 10am on Labor Day. This is the only class we'll have for the day, so come work out and then enjoy your holiday!  

Wednesday, September 2, 2015

Thursday, 3 September


SKILL:
15 minutes HSPU work
If already proficient, work strict extended range of motion HSPU

WOD:
100 DU
50 Abmat Sit-up
25 KBS (1.5/2 pd)
100 DU
25 KBS
50 Abmat Sit-up
100 DU

ACCESSORY WORK:
EMOM for 8 minutes:
3 Back Squat

Tuesday, September 1, 2015

Wednesday, 2 September


WOD:
Partner WOD.
Partner 1 completes AMRAP Manmaker Thrusters (25/35#)
While Partner 2 completes:
6 Deadlift (225/315#)
4 HSPU
2 Muscle Up

Each partner completes 5 rounds.

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