Tuesday, May 31, 2016

Wednesday, 1 June


SKILL:
1000m Row

WOD:
"Randy"
75 Power Snatch (55/75#)

ACCESSORY WORK:
2 x 1 mile Run

Monday, May 30, 2016

Tuesday, 31 May


Thanks to everyone who came out for our Memorial Day Murph WOD and cookout!

SKILL:
Deadlift
5 - 5 - 3 - 3 - 1

WOD:
Work 10 minutes for total reps:
AMRAP Unbroken Double Unders
Half as many sit-ups

ACESSORY WORK:
EMOM for 7 minutes:
3 Back Squat




Friday, May 27, 2016

Saturday, 28 May


"21 Gun Salute" WOD:

Choose a partner of similar weight!
Partner 1 complete:
21 Pull-ups
21 Burpee Box Jumps (20")
21 Partner-Carry Back Squats
21 Burpee Box Jumps
21 Sit-ups
Partner 2 complete
Partner 1 repeat
Partner 2 repeat


Wednesday, May 25, 2016

Thursday, 26 May


WOD:
2 rounds (1st round: 65/95#; 2nd round: 95/135#)
10 Power clean
10 Jerk
10 Squat clean and jerk
100 DU

ACCESSORY WORK:
Max ring dips in 3 minutes
2 minute break
Work to max weighted ring dip




Tuesday, May 24, 2016

Wednesday, 25 May


SKILL:
1RM Back Squat

last found 19 January

WOD:
With a partner of equal speed:
Run 10 x 200m (each)
Rest while partner runs

ACCESSORY WORK:
EMOM for 7 min:
3 OHS



Monday, May 23, 2016

Monday, 30 May: Memorial Day Cookout


Join us on Memorial Day Monday at 10am as we celebrate Memorial Day with our annual "Murph" tribute and cookout.  Bring a weight vest or body armor if you'd like to wear it for the workout, and stick around to relax and eat afterwards!  


Tuesday, 24 May


WOD:
3 rounds, with 1 minute rest between (FGB style)

1 min Row
1 min Slam Ball (20/30#)
1 min Toe to Bar
1 min DU
1 min KBS (1/1.5 pd)

ACCESSORY WORK:
Pistols and HSPU
Complete 20 pistols (each leg) and 20 HSPU
Work controlled descent with tight core and pause at the bottom:  no bouncing



Sunday, May 22, 2016

Monday, 23 May


SKILL:
After "Jackie," complete 3 rounds (not for time)
10 GHD Sit-ups
10 Back Extension

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

last completed 12 January

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




Friday, May 20, 2016

Saturday, 21 May


"Wittman"
7 rounds:
15 KBS (1/ 1.5pd)
15 Power Clean (65/95#)
15 Box Jumps (20/24")

Last completed 30 May 2015

US Army SGT Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

posted on crossfit.com 10 Feb 2011 

Wednesday, May 18, 2016

Thursday, 19 May


SKILL:
10 minutes HSPU work

WOD:
4 rounds:
15 Toe to Bar
50 DU
7 Deadlift (225/315#)
15 Burpees

ACCESSORY WORK:
EMOM for 5 minutes
3 TnG Squat snatch

EMOM 5 min
2 Split Jerk

Tuesday, May 17, 2016

Wednesday, 18 May


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

last completed 27 January

ACCESSORY WORK:
Build to 1RM of complex:
Power clean, Hang squat clean, Push jerk, Split jerk




Monday, May 16, 2016

Tuesday, 17 May


SKILL:
OHS
work to a heavy double

WOD:

20 min AMRAP
5 Power snatch (95/135#)
10 Wall ball (14/20# to 10')
15 Med Ball Clean (14/20#)

ACCESSORY WORK:
2 rds:
50 DU
1 min Front Plank
50 DU
1 min Right Plank
50 DU
1 min Left Plank


Sunday, May 15, 2016

Monday, 16 May


SKILL:
1RM Front Squat
last found 26 January

WOD:
2 x 500m Row w/ 2 minute rest
2 x 200m Row w/ 1 minute rest

ACCESSORY WORK:
8 min EMOM
3 Deadlift @ 80% 1RM

Friday, May 13, 2016

Saturday, 14 May


"Arnie"
With a 1.5/2 pd kettlebell, complete:
21 TGU, right arm
50 KBS
21 OHS, left arm
50 KBS
21 OHS, right arm
50 KBS
21 TGU, left arm

Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009.  His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the city of Palmdale, CA.  
He is survived by his wife Lori and daughter Sophia Grace, born 3 weeks after his death.

Posted on crossfit.com 29 May 2010

Last completed at Phalanx CrossFit 16 May, 2015


Wednesday, May 11, 2016

Thursday, 12 May


WOD:
"Nicole"
AMRAP in 20 minutes:
400m Run
Max Pull-ups

last completed 5 NOV

ACCESSORY WORK:
3 rounds:
15 Bench press
15 Back squat

Tuesday, May 10, 2016

Wednesday, 11 May


SKILL:
1RM OHS (from rack)

last found 11 JAN

WOD:
6 rounds:
30 sec Burpee
30 sec Rest

followed immediately by:
6 rounds:
30 sec slam ball
30 sec rest

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

Monday, May 9, 2016

Tuesday, 10 May


WOD:
With the bar complex described below, complete:
1 Bar complex, 50 DU;
1 Bar complex, 40 DU
1 Bar complex, 30 DU
1 Bar complex, 20 DU
1 Bar complex, 10 DU

BAR COMPLEX (with 75/115#):
1 Power snatch
2 Squat snatch
3 Back squat
4 Power clean
5 Squat clean

ACCESSORY WORK:
Snatch
5 - 5 - 3 - 3 - 1




Sunday, May 8, 2016

Monday, 9 May


WOD:
"Diane"
21 - 15 - 9
Deadlift (155/225#)
HSPU

last completed 1 December

SKILL:
After "Diane," spend 10 minutes working on pistols.  If already proficient, work to max weighted pistol.

ACCESSORY WORK:
Build to 1RM of the complex:
Power clean, Hang squat clean, Jerk


Friday, May 6, 2016

Saturday, 7 May


WOD:
"Kelly"
5 rounds:
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20# to 10')

last completed 24 November, 2015

Wednesday, May 4, 2016

Thursday, 5 May


WOD:
21 - 15 - 9
Power Snatch (95/135#)
Toe to Bar
800m Run

ACCESSORY WORK:

2 rds:
250m Row
1 min front plank
250m Row
1 min left plank
250m Row
1 min right plank


Tuesday, May 3, 2016

Wednesday, 4 May


WOD:
3 rounds:
100 Double Unders
15 Hang Power Clean and Jerk (75/115#)
20 Pistol

ACCESSORY WORK:

2 rds:
25 TGU
30 DB Snatch 


Monday, May 2, 2016

Tuesday, 3 May


SKILL:
1RM Thruster

WOD:
At 90-95% of CFT Weight, complete:
5 Press
5 Back Squat
5 Deadlift

ACCESSORY WORK:
Work to 1RM of the complex:
Squat clean, push jerk, split jerk

Sunday, May 1, 2016

Monday, 2 May


SKILL:
20 minutes HSPU work
Practice next level of HSPU modification
If already proficient, work on efficiency in short, fast sets (6 sets of 5)

WOD:
1000m Row
3 rounds:
15 OHS (65/95#)
15 KBS (1.5/2pd)
15 Burpees

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