Wednesday, June 29, 2016

Thursday, 30 June


1RM Jerk

last found 24 February

WITH A PARTNER, COMPLETE AMRAP in 12 MINUTES:
Partner 1 runs 200m while Partner 2 completes AMRAP Wall Ball (14/20# to 10')
Switch

Partner 1 runs 200m while Partner 2 completes AMRAP Slam Ball (20/30#)




Tuesday, June 28, 2016

Wednesday, 29 June


1000m Row
4 rounds:
10 Toe to Bar
20 OH Lunge (25/45#)
30 Push-up




Monday, June 27, 2016

Tuesday, 28 June


"Holbrook"
10 rds:
5 Thrusters (75/115#)
10 Pull-ups
100m Sprint
Rest 1 min

U.S. Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.  He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

posted on crossfit.com 27 January, 2011 

Last completed 27 June, 2015

Sunday, June 26, 2016

Monday, 27 June


1RM Squat Clean

last found 24 February

Toe to Bar

Friday, June 24, 2016

Saturday, 25 June


"Wood"

5 Rounds:
400m Run
10 Burpee Box Jump (20/24")
10 Sumo Deadlift High Pull (65/95#)
10 Thruster (65/95#)
1 minute rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Last completed at Phalanx CrossFit on 11 July, 2015

posted on crossfit.com on December 7, 2011.  

Wednesday, June 22, 2016

Thursday, 23 June


1RM Snatch

Strict muscle-up progressions

Tuesday, June 21, 2016

Wednesday, 22 June


15 minute AMRAP
10 Wall Balls
8 Pistols
6 Burpees
30 DU

Check out our video of some pistol progressions on FB:
https://www.facebook.com/PhalanxCrossFitSanford/




Monday, June 20, 2016

Tuesday, 21 June


1RM Deadlift
last found 17 February

1600m Row for time




Sunday, June 19, 2016

Monday, 20 June


WOD:
"Grace"
30 Clean and Jerk (95/135#)

last completed 14 February

Sunday, 19 June


Happy Father's Day to all the terrific Phalanx dads!

Thank you for being such great husbands, fathers, friends, and role models to the Phalanx family.

Saturday, 18 June


5 rounds:
400m Run
1 Legless Rope Climb
1 Rope Climb
15 Deadlift (105/155#)
7 Squat Clean (105/155#)

Wednesday, June 15, 2016

Thursday, 16 June



WOD:
3 rounds:
50 Air-squats
40 Push-ups
30 Sit-ups
20 Hang Power Snatch (35/55)
10 Strict Pull-ups


Tuesday, June 14, 2016

Wednesday, 15 June


SKILL:
15 minutes handstand push-up work

WOD:
In groups of 3: 1 person row, 1 person Air Dyne, 1 person rest.
4 x 500m Row

ACCESSORY WORK:

DB Squat Snatch
3 x 10 each arm
increase weight each set


Monday, June 13, 2016

Tuesday, 14 June


WOD:
"Lynne"
AMRAP in 5 rounds:
BW Bench Press
Unbroken Pull-ups

ACCESSORY WORK:
Back Squat
Work to 3RM




Sunday, June 12, 2016

Monday, 13 June


WOD:
10 rounds:
200m Run
10 Slam Ball (20/30#)
6 TGU (1/1.5 pd)

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




Friday, June 10, 2016

Saturday, 11 June


WOD:
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

5 rounds.  Rest 3 minutes between rounds.

Wednesday, June 8, 2016

Thursday, 9 June


WOD:
5 rounds:
12 KBS (1.5/2 pd)
15 Box Jump (20/24")
20 Wall Ball (14/20# to 10')

ACCESSORY WORK:
Back Squat
3 EMOM for 7 minutes

Tuesday, June 7, 2016

Wednesday, 8 June


SKILL:
3 rounds:
10 Clean and Jerk (105/155#)

With a partner:  rest while partner works

WOD:
With partner:
4 x 400m Run

2 x 200m Run

Rest while partner runs

ACCESSORY WORK:
AMRAP Front Squat at 50%, 65%, 75%

Monday, June 6, 2016

Tuesday, 7 June


WOD:
10 rounds:
4 Deadlift (225/315#)
25 DU
30 sec rest

ACCESSORY WORK:
Push Jerk
2 x 3

Split Jerk
3 x 2

Sunday, June 5, 2016

Monday, 6 June


WOD:
"Mary"
AMRAP in 20 minutes:
5 HSPU
10 Pistols (alternating)
15 Pull-ups

last completed 5 DEC


ACCESSORY WORK:
50 TGU



Friday, June 3, 2016

Saturday, 4 June


WOD:
1 mile run
50 OHS (65/95#)
100 Sit-ups
150 DU
50 Sumo DL High Pull (65/95#)
100 Box Jump Overs (20/24")




Wednesday, June 1, 2016

Thursday, 2 June


WOD:
EMOM for 20 minutes
1 muscle up and 1 Squat snatch (95/135#)
After 20 minutes (or failure), complete 25 Power clean

ACCESSORY WORK:
Push Jerk
3 x 2

Split Jerk
4 x 2