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

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

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

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 

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

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!

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

Saturday, 19 December

FIGHT GONE BAD!!

last completed 15 August

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

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%

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

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

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#)

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

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

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)

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

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 

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! 

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

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