Wednesday, March 30, 2016

Thursday, 31 March


SKILL:
Ground to OH
5 - 5 - 3 - 3 - 1

WOD:
2 rounds:
40 DB Snatch (35/50#)
20 Box Jump (1st round: 24/30", 2nd round: 20/24")
10 CTB Pull-up

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

Tuesday, March 29, 2016

Wednesday, 30 March


WOD:
10 rounds (not for time) at 75% of 1RM Ground to OH
Complete the unbroken complex:
Power Clean, Push Press, Front Squat, Split Jerk
250m Row / 50 DU (alternate rounds)

ACCESSORY WORK:
3 rounds:
15 Back Extension
15 GHD Sit-up
15 Pistol

Monday, March 28, 2016

Tuesday, 29 March



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

WOD:
3 rds:
800m Run
10 Deadlift (185/275#)
15 Toe to Bar

ACCESSORY WORK:
Work to max complex:
Power snatch, Hang squat snatch, Squat Snatch


Sunday, March 27, 2016

Monday, 28 March


We're happy to announce that tonight is the last night of the CrossFit Open!  To celebrate, we will all be doing 84 Thrusters and 84 Burpees!

CrossFit Open WOD 16.5
21 - 18 - 15 - 12 - 9 - 6 - 3
Thruster (96/65#)
Over the Bar Burpee


Let's enjoy this last workout together!  We'll be starting the first group of athletes at 4:20 and doing a rolling start from there.  Get into the gym, get warm, and be ready for your turn!

Phalanx will be back to regular programming beginning Tuesday.  Now that the Open is over, we can all prepare to PR those Spring benchmarks!



Wednesday, March 23, 2016

Thursday, 24 March


Active Recovery Today!

Work your way through at least two rounds of:
400m Run
10 Ring Rows
10 Pass-through Lunges
10 Pistols
10 Pass-through Lunges
10 HSPU
1000m Row
Roll/stretch 10 minutes

ACCESSORY WORK:

4 rds of:
8 Deadlift (65%)
20 Sit-ups


Tuesday, March 22, 2016

Wednesday, 23 March


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

WOD:
3 rounds:
20 Pull-ups
20 Goblet Squat (25/35#)
20 OH Sit-ups (same KB)

ACCESSORY WORK:

3 rounds
Increase weight and rest between rounds
10 OHS
10 Hang Power Clean
10 Wipers (2 count)




Monday, March 21, 2016

Tuesday, 22 March


WOD:

3 rounds, with a 75/115# barbell
3 Squat Snatch
3 Power Snatch
2 minute rest
3 rounds:
3 Squat Clean
3 Power Clean
2 minute rest
3 rounds:
3 Push Press
3 Split Jerk

ACCESSORY WORK:
2 rounds:
250m Row
1 minute Front Plank
250m Row
1 minute Right Plank
250m Row
1 minute Left Plank





Sunday, March 20, 2016

Monday, 21 March


CrossFit Open WOD 16.4

13 minute AMRAP
55 Deadlift (155/225)
55 Wall Ball (14/20# to 9/10' target)
55 Calorie Row
55 HSPU

Heats begin at 4:20 and run every 20 minutes until 6:40.  Send your heat requests!

If you do not intend to complete CF Open WOD 16.4:

Run 1 mile.  Every 400m, complete 20 push-ups and 20 jumping lunges.

Wednesday, March 16, 2016

Thursday, 17 March


ACTIVE RECOVERY TODAY!

Work your way through at least two rounds of:
400m Run
10 Ring Rows
10 Pass-through Lunges
10 Pistols
10 Pass-through Lunges
10 HSPU
1000m Row
Roll/stretch 10 minutes




Tuesday, March 15, 2016

Wednesday, 16 March


WOD:
40 Power Cleans (75/115#)
30 Jerks
20 Squat Snatches
10 HSPU

ACCESSORY WORK:
30 Heavy TGU (alternating)

30 Heavy DB Snatch (alternating)




Monday, March 14, 2016

Tuesday, 15 March


SKILL:
Front Squat
3 x 3 @ 85%

WOD:
3 rounds of 1 minute each (FGB style)
Box Jump (20/24")
Slam Ball (20/30#)
DB Snatch (35/50#, alternating hands)
KBS (1/1.5pd)
Thruster (65/95#)
Rest

ACCESSORY WORK:

3 rds:
15 Back Extension
15 GHD Sit-up
AMRAP BW Bench Press
rest as needed


Sunday, March 13, 2016

Monday, 14 March


We are still working on the CF Open WOD 16.3 today!  If you've already completed it and do not wish to redo it, then complete:

4 rounds:
500m Row
20 abmat sit-ups
10 Lateral burpees (over abmat)

Thursday, March 10, 2016

CrossFit Open 16.3


AMRAP in 7 minutes:
10 Power Snatch (55/75#)
3 Bar Muscle Up

Heats will begin on Friday and Monday at 4:30 and will run every 12 minutes until 6:42.
On Saturday, the first heat will begin at 10:15, and heats will run every 12 minutes until 11:39.

Send your heat requests for all three days.  You can send a FB message, text, or email as usual.   Please let us know if you intend to do the workout Rx or scaled so we can place you in the correct lane.

Let's do it!

Wednesday, March 9, 2016

Thursday, 10 March


Active Recovery Today

2 x 2000m Row

Roll and stretch between rows

ACCESSORY WORK:
3 Back Squat
EMOM for 8 minutes

Tuesday, March 8, 2016

Wednesday, 9 March


WOD:
8 minute AMRAP
10 Pistol
5 Chest to Bar pull-up

Followed immediately by:
500m Row
400m Run

ACCESSORY WORK:
Push Jerk
3 - 2 - 2 - 1

Split Jerk
2 - 2 - 1 - 1

Monday, March 7, 2016

Tuesday, 8 March


SKILL:
15 minutes HSPU work

WOD:
5 sprint rounds:
9 Power Snatch (55/75#)
7 Box Jumps (20/24")
5 HSPU
1 min rest

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

Sunday, March 6, 2016

Monday, 7 March


 If you would like to redo the CF Open WOD 16.2, or if you haven't had a chance to do it yet, you will be completing:

25 Toe to Bar
50 DU
15 Squat Cleans (85/135#)

25 Toe to Bar
50 DU
13 Squat Cleans (115/185#)

25 Toe to Bar
50 DU
11 Squat Cleans (145/225#)

Check out additional details and scaling options on the games website: www.games.crossfit.com

If you have already completed 16.2 and do not wish to redo it, you will be completing:

3 rounds:
400m Run
20 KBS (1/1.5pd)
20 Goblet Squat
200m Farmers Carry




Friday, March 4, 2016

Let us know when you're coming to work out!


It's time to tackle the CF Open 16.2! This week, we'll be doing 25 toe to bar, 50 DU, and 15 squat cleans in 4 minutes! If you complete the work in time, then you get to do some more. This will be a challenging and rewarding workout!
Friday: we will be running heats every 20 minutes from 4:30 to 6:30.
Saturday: We will run heats every 20 minutes from 10:15 to to 11:35.
Monday: We will run heats every 20 minutes from 4:30 to 6:30.

If you are registered for the Open, let Tammy know when you intend to complete the workout (day and time frame, please. You can send a FB message, call, text, or email).
If you are not registered, feel free to come work out with us. We will place you in a heat time so that you can also complete the workout.


Tuesday, March 1, 2016

Featured Athlete - March 2016


1. What is your name?


Jeanine Beavers

2. When did you start doing CrossFit?

June 2014

3. What got you into CrossFit? 

My friend and I talked about wanting to try out something new, so we decided on CrossFit.

4. What do you like about CrossFit? 

I like that the workouts are already planned, different, and there’s always someone there pushing you to keep going. It keeps things exciting and impossible to get bored with working out.


5. What is your favorite workout and why?

Annie because I finally have double unders. I also like any workout with pull-ups and running.

6. What is your least favorite workout and why? 

Any workout with box jumps. I just don’t like them.

7. What else should we know about you? 

I’ve lost about 30 lbs in the last year with diet and crossfit. Out of five siblings, I am the youngest.

8. How has CrossFit changed your daily life?

I am in the best shape I have ever been in. I’m lifting weight and doing movements I never thought I was capable of doing.

9. What personal changes have you noticed since starting CrossFit? 


I’ve noticed positive changes in my body. I can tell I’m stronger and my endurance has improved since I started Crossfit.







Bring a Friend Day! Wednesday, 2 March


Don't forget to bring a friend with you today!  Our final "Bring a Friend" event will be April 9th!

WOD:
10 - 9 - 8 ... 3 - 2 - 1
HSPU
V-Up
After each even round, complete 30 DU
After each odd round, complete a 200m run

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