Friday, September 30, 2016

Saturday, 1 October


WOD: 
"Holleyman"
30 rds:
5 Wall Balls (14/20# to 10')
3 HSPU
1 Power Clean (135/225#)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Posted on crossfit.com 30AUG2012

Last completed at Phalanx on 3 October, 2015

Thursday, September 29, 2016

Friday, 30 September


Open Gym -- Work on a weakness!


Wednesday, September 28, 2016

Thursday, 29 September


1RM Back Squat
last found 25 May

On a 3 minute clock:
400m Run
10 burpees
Rest remainder of time

Complete 4 rounds

**if you can't complete the work in 3 minutes, decrease run length

Tuesday, September 27, 2016

Wednesday, 28 September


10 minutes:
Work on Wall Walks

Complete the following work.  Break into sets however you choose.
Row 100 calories
60 Ring Dips
60 Chest to Bar Pull-ups
60 KB High Pull (1.5/2 pd)




Monday, September 26, 2016

Tuesday, 27 September



EMOM for 6 minutes: (at 85-90%)
Power Clean
Hang Squat Clean
Jerk
5 minutes rest
EMOM for 10 minutes:
6 Wall Ball (14/20# to 10')
8 Box Jump (20/24")
10 Push-up


Sunday, September 25, 2016

Monday, 26 September


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

last completed 18 May

After "Helen,"
Complete 10 minutes Double Under work
Starting with 5 reps, work on UB sets.  Add 5 each time you complete an UB set.

Thursday, September 22, 2016

Come to the Park on Saturday, 24 September!


Phalanx CrossFit is sponsoring the "Walk Against Traffick" on September 24th at Anderson Creek Park. All gym members are invited to come run the 5K on Saturday morning. There will also be an awesome 1/2 mile Fun Run for the kids and a CF-style WOD for anyone who wants to participate (bring friends!)
If you'd like to register for the race or just want some more information, check out the link below. Registration is encouraged. You will also be able to donate and/or purchase t-shirts at the event. 
The gym will be closed on Saturday, 24 September, so come to the park to get your weekend workout! 


Wednesday, September 21, 2016

Thursday, 22 September


10 minutes Muscle-Up work (work on transitions, ring dips, false grip exercises, negatives)

30 Push press (55/75#)
Run 800m route:  on the 100m, 200m, 400m, 600m, and 800m mark, complete 10 pistols and 10 burpees
30 Push Press (55/75#)

Tuesday, September 20, 2016

Wednesday, 21 September


"Barbara"
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time each round.  Rest exactly 3 minutes between rounds.  Record total work time.

Last completed June 3rd

Monday, September 19, 2016

Tuesday, 20 September


"Isabel"
30 Squat Snatches (95/135#)

last completed 18 April

Sunday, September 18, 2016

Monday, 19 September


1RM Front Squat

last found 16 May 2016

With a partner, complete:
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

Each partner completes each section, alternating between rest and work.

Friday, September 16, 2016

Saturday, 17 September


"Zeus"
3 rounds:
30 Wall Ball (14/20# to 10')
30 Sumo Deadlift High Pull (55/75#)
30 Box Jump (20/24")
30 Push Press (55/75#)
30 Calorie Row
30 Push-ups
10 BW Back Squat

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Ft. Bragg, NC.  Hickman died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Posted on crossfit.com on February 26th, 2013.

Last completed at Phalanx CrossFit on 19 September, 2015 

Thursday, September 15, 2016

WOD in the Park with 5K Run on September 24th


Phalanx CrossFit is sponsoring the "Walk Against Traffick" on September 24th at Anderson Creek Park. All gym members are invited to come run the 5K on Saturday morning. There will also be an awesome 1/2 mile Fun Run for the kids and a CF-style WOD for anyone who wants to participate (bring friends!)
If you'd like to register for the race or just want some more information, check out the link below. Registration is encouraged. You will also be able to donate and/or purchase t-shirts at the event. 
The gym will be closed on Saturday, 24 September, so come to the park to get your weekend workout! 


Wednesday, September 14, 2016

Thursday, 15 September


Squat Snatch
5 - 3 - 3 - 1

WOD:
AMRAP 2 minutes:
5 Deadlift (135/185#)
3 Hang Clean (135/185#)
3 OTB Burpee

Rest 1 minute and repeat (total of 5 rounds)






Tuesday, September 13, 2016

Wednesday, 14 September


3 rounds:
36 Slam Ball (20/30#)
18 Toe to Bar
24 DB Power Snatch (35/55#)
24 1-arm OH Walking Lunge (with same DB)




Monday, September 12, 2016

Tuesday, 13 September


1RM OHS

last found 11 May

RUN:
4 x 400m with equal rest
4 x 200m with equal rest

Sunday, September 11, 2016

Monday, 12 September


September 11th Tribute WOD

WE WILL NOT FORGET:
Row 911m
Move 3,057# from Ground to OH
Complete 9 rounds of: 11 DU, '01 Burpee

3,057 is the total number of 9/11 victims as a result of the airplane attacks on the World Trade Center, the Pentagon, and Flight #93. 


Friday, September 9, 2016

Saturday, 10 September


Ironman 800
With a partner, complete:
100 Heel clickers
100 Wall balls (14/20# to 10')
100 Box jumps (20/24")
100 Sit-ups
100 KBS (1.5/2 pd)
100 OH lunge (25/35# plate)
100 DU
100 DB Thrusters (20/35#)


Thursday, September 8, 2016

Wednesday, September 7, 2016

Thursday, 8 September


SKILL
10 minutes HSPU work
If already proficient, work to max strict deficit HSPU

WOD:
10 sprint rounds:
200m Run
5 Wall Ball (14/20# to 10')
5 Burpee

Tuesday, September 6, 2016

Wednesday, 7 September


"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Must complete each exercise before moving to the next one.

last completed 9 April

Monday, September 5, 2016

Tuesday, 6 September



WOD:
5 rounds (75/115#)
10 Deadlift
8 Hang Power Clean
8 Front Squat
6 Push Press
6 OHS


Sunday, September 4, 2016

Monday, 5 September


Happy Labor Day!

WOD for the Working (Wo)Man

In a 3-person team, complete the following events:

1) For Fishermen, Office-workers, and Caregivers:
2100m Row, while two partners hold the "typist" position with the 20# baby

2) For Mechanics and Servers:
 400m tire flip, while both partners hold the "waiter's carry" (35/45# plate OH)

3) For Steel workers and Firemen:
135# sled pull 4 lengths of parking lot, while partners conduct the fireman's carry

4) For Farmers:
 400m farmer's carry, with 2 KB per team (1.5/2pd)

We will do this WOD together at 10am on Labor Day. This is the only class we'll have for the day, so come work out and then enjoy your holiday!   

Friday, September 2, 2016

Labor Day schedule


This Monday we will only have one group WOD in honor of Labor Day.  Join us at 10am to work out, and then enjoy your holiday!

Saturday, 3 September


"Matt 16"
16 Deadlift (185/ 275#)
16 Hang power clean (135/185#)
16 Push press (95/135#)
Run 800 meters
16 Deadlift (185/ 275#)
16 Hang power clean (135/185#)
16 Push press (95/135#)
Run 800 meters
16 Deadlift (185/ 275#)
16 Hang power clean (135/185#)
16 Push press (95/135#)

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

posted on crossfit.com November 11, 2015