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
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:
|
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:
|
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