Sunday, July 31, 2016

Monday, 1 August


WOD:

Bar Complex (95/135#)
5 rounds:
3 Squat Clean 
3 Push Press
3 Back Squat
3 Power Snatch
6 Lateral over-the-bar burpees
1 min rest


Friday, July 29, 2016

Saturday, 30 July


"Cameron"
50 Walking Lunges
25 Chest to Bar Pull-Up
50 Box Jumps (20/24")
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball "2-fer-1s" (14/20# to 10')
50 Sit-ups
5 Rope Climb

U.S. Coast Guard  LTJG Thomas Cameron, 24, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bettie and John, and brother Alex.

posted on crossfit.com 26 March, 2013 

Last completed at Phalanx CrossFit on 1 August, 2015  

Wednesday, July 27, 2016

Thursday, 28 July


"Linda"
10 - 9 - 8 ... 3 - 2 - 1

Deadlift (1.5 x BW)
Bench Press (BW)
Power Clean (.75 x BW)

Last completed 23 December


Tuesday, July 26, 2016

Wednesday, 27 July


SKILL:
Strict Press
3 x 3
Push Press
3 x 2
Push Jerk
3 x 1

WOD:
45 Wall Ball (14/20# to 10')
45 Double Under
35 Wall Ball
35 Double Under
25 Wall Ball
25 Double Under
15 Wall Ball
15 Double Under
5 Wall Ball
5 Double Under



Monday, July 25, 2016

Tuesday, 26 July


10 - 9 - 8 ... 3 - 2 - 1
OHS (95/135#)
Toe to Bar
Burpee

You should be able to complete 10 unbroken OHS with the weight that you choose for this workout.

Sunday, July 24, 2016

Monday, 25 July


"Fran"
21 - 15 - 9
Thruster (65/95#)
Pull-up

last completed 24 February

After "Fran," complete 2 times:
1 minute left plank
1 minute right plank
1 minute front plank




Friday, July 22, 2016

Saturday, 23 July


"Del"
25 Burpees
400m Run with Med Ball (14/20#)
25 Weighted Pull-ups (10/20#)
400m Run with Med Ball (14/20#)
25 HSPU
400m Run with Med Ball (14/20#)
25 Chest-to-bar Pull-ups
400m Run with Med Ball (14/20#)
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

posted on crossfit.com 27 March, 2012

Last completed at Phalanx CrossFit on 25 July, 2015

Wednesday, July 20, 2016

Thursday, 21 July


SKILL:
21 - 15 - 9 Thruster @ "Fran" weight
1 minute rest between rounds

WOD:
1000m Row
5 rounds:
6 Squat Cleans (135/185#)
10 Box Jump (20/24")

Tuesday, July 19, 2016

Wednesday, 20 July



WOD:
400m Run
20 Wall Balls (14/20# to 10')
20 Pull-ups
800m Run
30 Wall Balls
30 Pull-ups
400m Run
20 Wall Balls
20 Pull-ups


Monday, July 18, 2016

Tuesday, 19 July



With a partner and a 35/50# DB, complete the following:
7 rounds:
7 Push-ups 
7 Summit the Box (20")
7 left arm DB Snatch
7 right arm DB Snatch
7 OH sit-up
7 Goblet Squats


Sunday, July 17, 2016

Monday, 18 June


SKILL:

Back Squat (from rack)
5 - 5 - 3 - 3 - 1 

WOD:
6 rounds:
30 DU
10 KBS (1/1.5 pd)
5 Burpee
1 minute rest

Double Under modification:
Odd Rounds (1, 3, and 5) complete 60 singles.
Even Rounds (2, 4, and 6) complete 15 attempts.

If you can do DUs but struggle to get them consistently, then you should do DUs for 2 minutes each round.  See how close to 30 you can get!  



Friday, July 15, 2016

Saturday, 16 July


"Desforges"
5 rds:
12 Deadlift (155/225#)
20 Pull-up
12 Clean and Jerk (95/135#)
20 Knee to Elbow

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmland Province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

Last completed at Phalanx CrossFit on 18 July, 2015 

Wednesday, July 13, 2016

Thursday, 14 July


10 - 8 - 6 - 4 - 2
Thruster (95/135#)
2 Rope Climbs after each round





Tuesday, July 12, 2016

Wednesday, 13 July


Thruster
21 - 15 - 9 @ "Fran" weight
Rest one minute between rounds

WOD:
3 rounds:
10 Deadlift (185/275#)
75 DU
400m Run

EMOM, complete 3 burpees




Monday, July 11, 2016

Tuesday, 12 July


50 GHD Sit-up
4 Rounds:
15 Ring Push-up
20 Wall Ball (14/20# to 10')
20 Pistols

Sunday, July 10, 2016

Monday, 11 July


SKILL:  GHD Sit-up

WOD:
18 - 12 - 6
Squat Snatch (95/135#)
HS Shoulder Taps
Knee to Elbow




Friday, July 8, 2016

Saturday, 9 July


"Bowen"
3 rounds:
800m Run
7 Deadlift (185/275#)
10 Burpee Pull-up
14 Single Arm KB Thruster (7 per arm; 1/1.5 pd)
20 Box Jump (20/24")

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Posted on crossfit.com March 8th, 2015




Wednesday, July 6, 2016

Thursday, 7 July


EMOM for 5 minutes
2 Tempo Ring Dips

WOD:
8 Rounds:
4 BW Back Squats (from rack)
200m Run




Tuesday, July 5, 2016

Wednesday, 6 July


10 rounds:
5 TnG Clean and Jerk (95/135#)
20 DU
Rest 30 seconds




Monday, July 4, 2016

Tuesday, 5 July


Headstand to Press Work

WOD:
1000m Row
3 rounds:
30 OHS (35/45#)
30 Lateral Hops




Saturday, July 2, 2016

Monday, 4 July


Happy Independence Day!

We'll be meeting for a consolidated 10am WOD today.  Join us for a workout and feel free to stick around after.  We'll fire up the grill if you'd like to bring something to cook.  God Bless America!

800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike (jumping lunge)
800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run




Friday, July 1, 2016

Saturday, 2 July


"Bradshaw
10 rounds for time of:
3 Handstand push-ups
6 Deadlift (155/225) 
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Posted on crossfit.com October 23, 2011.