Sunday, January 31, 2016

Monday, 1 February


SKILL:
Push Jerk
5 x 5  (Women, use: 35, 45, 55, 65, 75#.  Men, use: 45, 65, 75, 95, 115#)

WOD:
CrossFit Open WOD 13.2
10 minute AMRAP
5 Shoulder to OH (75/115#)
10 Deadlift
15 Box Jumps (20/24")

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

Friday, January 29, 2016

Saturday, 30 January


"AdamBrown"
Two rounds:
24 Deadlift (185/295#) 
24 Box jumps (24")
24 Wallball (14/20# to 10')
24 Bench Press (125/195#) 
24 Box jumps (24")
24 Wall Ball (14/20# to 10')
24 Clean (95/135#)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Last completed 31 January 2015

posted on crossfit.com on 10AUG2010


Wednesday, January 27, 2016

Thursday, 28 January


WOD:
CrossFit Open WOD 13.5
AMRAP in 4 minutes of:
15 Thruster (65/95#)
15 Chest to Bar Pull-ups

If 90 reps are completed in 4 minutes, continue for another 4 minutes, etc...
If 90 reps are NOT completed in the first 4 minutes, rest 2 minutes and repeat

SKILL:
Ring Dips
3 x 10

ACCESSORY WORK:
4 x 500m Row with equal rest

Tuesday, January 26, 2016

Wednesday, 27 January


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

last completed 29 September

SKILL:
After "Helen," complete 4 x 10 Toe to Bar

ACCESSORY WORK:
3 Squat Snatch EMOM for 5 minutes



Monday, January 25, 2016

Tuesday, 26 January


WOD:
1RM Front Squat

last found 21 September

ACCESSORY WORK:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1

Accumulate 4 minutes in front leaning rest on rings (ensure feet are level with hands)

Monday, 25 January


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

last completed 10 August

SKILL:
After "Annie,"
Deadlift
5 - 5 - 3 - 3 - 1

ACCESSORY WORK:
5 x 3 TnG Clean
Increase weight each set

Sunday, January 24, 2016

No morning classes on Monday, 25 January!


In accordance with Lee County's school schedule, Phalanx will not have morning classes on Monday. We will open at 4 for our regularly scheduled afternoon classes. See you then!

Friday, January 22, 2016

Saturday, 23 January


"Ship"
9 rounds of:
7 Squat Clean (135/185#)
8 Burpee Box Jump (30/36")

Last completed 24 January 2015

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008, by a roadside bomb in Kandahar province, Afghanistan.

posted on crossfit.com on 24 July 2010 

Thursday, January 21, 2016

Gym closed Friday morning, 22 January!


Winter weather reminder: Phalanx CrossFit follows the Lee County inclement weather schedule. If Lee County cancels class, so does the gym. 
At this point, Friday morning classes are cancelled. Stay tuned for more information on Friday afternoon and Saturday morning!


Wednesday, January 20, 2016

Thursday, 21 January


SKILL:

Squat Snatch
5 - 3 - 3 - 1

WOD:
Break work however you want:
1 mile run
60 Ring Dips
60 Toe to Bar
80 Box Jumps (20/24")
ACCESSORY WORK:
Work to a heavy weighted pistol
Then reduce weight and complete 3 x 10


Tuesday, January 19, 2016

Wednesday, 20 January


SKILL:
5 minutes DU work
If already proficient, find max UB set

WOD:
 5 rounds:

8 Power clean and jerk (95/135#)
10 Lateral OTB Burpees
12 Chest to Bar Pull-ups

ACCESSORY WORK:
3 rds:
10 BW Front Squat
AMRAP BW Bench Press


Monday, January 18, 2016

Tuesday, 19 January


WOD:
1RM Back Squat

last found 28 September, 2015

ACCESSORY WORK:
Clean and Jerk
Increase weight until form degrades.  Go back to last perfect weight and complete 4 x 2.




Sunday, January 17, 2016

Monday, 18 January


SKILL:
20 minutes HSPU work
Do 4 x 10 sets of HSPU to 2015 Open standards

WOD:

CrossFit Open 14.1
AMRAP in 10 minutes
30 Double Under
15 Power Snatch (55/75#)

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


Friday, January 15, 2016

Saturday, 16 January



"Nutts"
10 HSPU
15 Deadlift (185/255#)
25 Box Jumps (24/30")
50 Pull-ups
100 Wall Balls (14/20# to 10')
200 Double-unders
400m Run with a 25/45# plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in the Panjwaii District about 25km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

Posted on crossfit.com 28 May 2010. 

Last completed at Phalanx CrossFit on 17 JAN 2015


Wednesday, January 13, 2016

Thursday, 14 January


SKILL:
Back Squat
5 - 5 - 3 - 3 - 1

WOD:
3 rounds:
20 Pistols
20 Toe-to-Bar
20 Box Jump (24/30")
20 OHS (65/95#)

ACCESSORY WORK:
Work to 1RM of the complex: Power snatch, Below-the-knee power snatch, Above-the-knee power snatch

Tuesday, January 12, 2016

Wednesday, 13 January


WOD:
3 rounds: 1 minute work at each station, with one minute rest between rounds (FGB style):
Deadlift (225/315#)
Burpee
Push Press (95/135#)
Sit-up
HSPU

ACCESSORY WORK:
25 TGU

3 x 10 DB Snatch

Monday, January 11, 2016

Tuesday, 12 January


WOD:
"Jackie"
1000m Row
50 Thruster (35/45#)
30 Pull-ups

last completed 27 May

ACCESSORY WORK:
Jerk
5 x 2, 3 x 1




Sunday, January 10, 2016

Monday, 11 January


SKILL:
1RM OHS
last found 17 September

WOD:
8 min AMRAP
30 DU
10 Plate Ground to OH (35/45#)
10 OH Lunge (35/45#)

ACCESSORY WORK:
Deadlift
3 reps EMOM for 5 minutes

Friday, January 8, 2016

Saturday, 9 January


WOD:
4 rounds:
800m Run, with 15 burpees at turnaround
2 Rope Climb
15 Ring Dips
25 KBS (1.5/ 2 pd)




Wednesday, January 6, 2016

Thursday, 7 January


SKILL:
Back Squat
5 - 5 - 3 - 3 - 1

WOD:
3 rounds, with 95/135#
5 OHS
3 Power Snatch
3 Squat Snatch

3 Squat Clean
3 Power Clean
5 Front Squat

Each set of 11 reps must be unbroken for Rx

ACCESSORY WORK:
3 rounds:
10 L-hang Pull-ups
10 Strict HSPU



Tuesday, January 5, 2016

Wednesday, 6 January


WOD:
10 - 9 - 8... 3 - 2 - 1
Deadlift (275/185#)
HSPU
Run 200m after each odd round

ACCESSORY WORK:
EMOM for 5 minutes:
3 OHS (from rack)



Monday, January 4, 2016

Tuesday, 5 January


SKILL:
OHS (from rack)
5 - 5 - 3 - 3 - 1

WOD:
AMRAP in 5 rounds:
2 minutes work, 1 minute rest
15 Wall Balls (14/20 # to 10')
10 Burpees

ACCESSORY WORK:
EMOM for 5 minutes:
5 Power Clean and Jerk

Sunday, January 3, 2016

Monday, 4 January


WOD:
"Tabata Something Else"
Air squats
Push-ups
Sit-ups
Pull-ups

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




Friday, January 1, 2016

Saturday, 2 January


WOD:
"Helton"
3 rounds:
800m Run
30 Dumbbell Squat Cleans (35/50#)
30 Burpees

Last completed 7 February 2015

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

posted on crossfit.com 10SEP2010