Tuesday, December 29, 2015

Wednesday, 30 December


WOD:
Complete the following work.  Break it up however you want.
1 mile run
60 CTB Pull-ups
60 Pistols
80 Box Jumps (20/24")

ACCESSORY WORK:
Back Squat
3 reps EMOM for 5 minutes



Monday, December 28, 2015

Tuesday, 29 December


WOD:
3 rounds:
6 Burpee
3 OHS (95/135#)
4 Squat Clean and Jerk
5 Back Squat
6 Burpee
2 min Rest

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

Sunday, December 27, 2015

Monday, 28 December


SKILL:
3 x 250m Row

1) Long pulls
2) Short pulls
3) Alternate pull pattern

WOD:
6 Rounds:
30 sec AMRAP HSPU
30 sec AMRAP Push-up
30 sec AMRAP Sit-ups
30 sec AMRAP Air Squat
1 min Rest

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

Friday, December 25, 2015

Saturday, 26 December


"The Seven"

Seven rounds of:

7 HSPU
7 Thruster (95/135#)
7 Knees to Elbows
7 Deadlift (185/245#)
7 Burpees
7 KB Swings (1.5/2pd)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family, and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Posted on crossfit.com May 30, 2010 

Last completed 27 December 2014 

Tuesday, December 22, 2015

Wednesday, 23 December


WOD:
"Linda"
a.k.a. 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:
Snatch
5 - 5 - 3 - 3 - 1




Monday, December 21, 2015

Tuesday, 22 December


WOD:

15 minute AMRAP:
1000m Row
3 Muscle-up
10 Air Squats
4 Muscle-up
20 Air Squats
5 Muscle-up
30 Air Squats

Continue for the remainder of the time; add one muscle-up and 10 air squats to each round.  

ACCESSORY WORK:
Back Squat
3 EMOM for 6 minutes


HOLIDAY SCHEDULE


Merry Christmas Week!

Phalanx CrossFit will be closed December 24th and 25th for Christmas and December 31st and January 1st for the New Year holiday.

We will have Saturday group WODs at 10am on December 26th and January 2nd.  Full schedule resumes on Monday, January 4th.

Have a Merry Christmas and Happy New Year!

Sunday, December 20, 2015

Monday, 21 December


SKILL:
1RM Thruster

WOD:
21 - 15 - 9
Slam Ball (20/30#)
Toe to Bar

50 DU after each round

ACCESSORY WORK:
Deadlift: work to a heavy double

Friday, December 18, 2015

Saturday, 19 December



FIGHT GONE BAD!!

last completed 15 August


Wednesday, December 16, 2015

Thursday, 17 December


SKILL:
2 rounds:
1 min Box Jump (20")
1 min Push Press (55/75#)
1 min Rest

WOD:
5 rounds:
30 DU
20 Barbell movements **(55/75#)
10 Ring Push-ups

**different movement each round, in order: Round 1: Power snatch; Round 2: Power clean; Round 3: Deadlift; Round 4: Power clean; Round 5: Power snatch)

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

Tuesday, December 15, 2015

Wednesday, 16 December


SKILL:
1 mile run for time

last completed 18 August

WOD:
EMOM for 15 minutes
1 Power Snatch, 2 Squat Snatch (75/115#)

ACCESSORY WORK:
Back Squat
EMOM for 6 minutes:
3 @ 85%

Monday, December 14, 2015

Tuesday, 15 December


SKILL:
2 rounds:
1 min Wall Ball (14/20# to 10')
1 min Sumo DL High Pull (55/75#)
1 min Rest

WOD:
10 - 9 - 8 ... 3 - 2 - 1
Thruster (75/115#)
Toe to Bar
Box Jump (24/30")

ACCESSORY WORK:
Clean
5 - 5 - 3 - 3 - 1

Sunday, December 13, 2015

Monday, 14 December


SKILL:
3 rounds:
Row 1 minute for max calories
1 minute rest

WOD:
4 Rounds:
10 TGU (1 /1.5 pd)
15 Tuck-ups
20 KBS

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

Thursday, December 10, 2015

Saturday, 12 December -- Christmas Party!



Christmas Party!!

Join us as we complete the "12 Days of Christmas" holiday WOD and then celebrate!

Immediately after the WOD, stick around to eat some food and wrap the presents that we've purchased for our Lee County "angels."  

The gym is providing the meat.  Bring a side dish or dessert and your extra scissors, tape, and wrapping paper!  There is a sign-up sheet on the white board.  We can't wait to celebrate with you!

"The 12 Days of Christmas"
1 Power Clean 
2 HSPU
3 Front Squat 
4 Sumo Deadlift High Pull 
5 Chest-to-bar Pull-ups
6 Box Jumps 
7 Burpees
8 Push-ups
9 Wall Balls
10 KBS 
11 Deadlift
12 Thruster

(all barbell movements are with 95/135#)




Wednesday, December 9, 2015

Thursday, 10 December


WOD:
"Mary"
20 minute AMRAP
5 HSPU
10 Pistols
15 Pullups

last completed 2 June

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

Tuesday, December 8, 2015

Wednesday, 9 December


SKILL:
OHS
5 - 5 - 3 - 3 - 1

WOD:
With a partner, complete 4 rounds:
For 400m: 1 partner farmers carry a 1/1.5pd KB for 100m, then complete 10 KBS.  Switch.
40 OH Sit-ups with med ball toss (14/20#)

ACCESSORY WORK:
50 TGU

Monday, December 7, 2015

Tuesday, 8 December


SKILL:
5 x 10 push-up with 30 sec rest

WOD:
21 - 15 - 9
Deadlift (225/315)
Box Jump (24/30")

ACCESSORY WORK:
Ring Dips
3 x 10

Weighted Ring Dips
3 x 6 (with increasing weight)

Sunday, December 6, 2015

Monday, 7 December


WOD:
5 rounds:
20 OH Lunge (25/45#)
30 Double Under
10 Squat Clean Thruster (65/95#)

ACCESSORY WORK:

Back squat
3 reps EMOM for 7 minutes


Friday, December 4, 2015

Saturday, 5 December


"Don"
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

Posted on crossfit.com 11 September 2013

Last completed at Phalanx CrossFit on 6 December, 2014 

Thursday, December 3, 2015

Pay it Forward Project in Full Swing!


We are still accepting donations for the Pay it Forward Project!  
If you would like to shop for a Lee County student in need or donate money to the project, please contact Tammy ASAP!
If you've already adopted an angel, please bring unwrapped items to the gym by Monday, 7 December.  We will gather to celebrate and wrap presents on Saturday, 12 December.
Merry Christmas! 


Wednesday, December 2, 2015

Thursday, 3 December


WOD:

800m Run
21 Power Clean (95/135#)
9 Toe to Bar
400m Run
15  Jerk (95/135#)
15 Toe to Bar
200m Run
9 Power Snatch (95/135#)
21 Toe to Bar

ACCESSORY WORK:
Push Jerk
3 x 3
Split Jerk
3 x 3


Tuesday, December 1, 2015

Wednesday, 2 December


WOD:
3 Rounds:
30 DB Push Press (10/25#)
20 Pistol 
15 Burpee Lateral Over the Box Jump
10 L-hang pull-ups

ACCESSORY WORK:
Work to 1RM of complex: Power clean, 
hang squat clean, jerk