Wednesday, November 30, 2016

Thursday, 1 December


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

last completed 9 May

Tuesday, November 29, 2016

Wednesday, 30 November


3 rounds:
30 DB Push Press (10/25#)
20 Pistols (alternating legs)
15 Burpee Lateral Over the Box Jumps (plastic box)
10 Strict L-Hang Pull-ups




Monday, November 28, 2016

Tuesday, 29 November


1RM Ground to OH

last found 5 April

Sunday, November 27, 2016

Monday, 28 November



Sorry for the late post tonight.  We were doing some final clean-up work on the improved gym space, which looks amazing!  We cannot thank you all enough for your awesome work on this big project, and we hope you all enjoy the improved facility.  

800m Run
21 Power Clean (95/135)
9 Toe to Bar
400m Run
15  Jerk (95/135)
15 Toe to Bar
200m Run
9 Power Snatch (95/135)
21 Toe to Bar





Friday, November 25, 2016

Saturday, 26 November


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 


Murph was posthumously awarded the nation's highest military recognition: The Medal of Honor.  His citation reads as follows:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.



"Murph"
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, November 24, 2016

Friday, 25 November


IT'S DEMOLITION DAY!

All hands on deck as we tear down the back walls in the gym and do some much needed reorganizing and painting.  

The gym will NOT be available for working out on Friday, but please stop by to help if you have any free time. We'll be starting at 10am, and we'll need help all day!




Wednesday, November 23, 2016

Thursday, 24 November


Happy Thanksgiving!

We are closed to celebrate Thanksgiving with our family and friends.  Have a blessed day!

Tuesday, November 22, 2016

Wednesday, 23 November


20 minutes to find 1RM Box Jump


3 minute AMRAP
250m Row
Lateral over the rower burpees
(record total burpees)
rest one minute
3 minute AMRAP
200m Run
AMRAP sit-up
(record total sit-ups)
rest one minute
3 minute AMRAP
25 Box Jump
AMRAP Wall Ball (14/20# to 10')
(record total Wall Ball)


Monday, November 21, 2016

Tuesday, 22 November



2 rounds:
80 DU
40 KBS (1/1.5pd)
20 Pistols
10 Strict HSPU
5 Muscle Up


Sunday, November 20, 2016

Monday, 21 November



"Fran"
21 - 15 - 9
Thrusters (65/95#)
Pull-ups

Last completed 25 July



Friday, November 18, 2016

Saturday, 19 November


"Bull"
200 Double Unders
50 Overhead Squats (95/135#)
50 Pull-ups
1 Mile Run

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

posted on crossfit.com 26 December, 2010

Last completed at Phalanx CrossFit 21 November, 2015

Thursday, November 17, 2016

Friday, 18 November


Open Gym!

Thanksgiving week schedule!


We will be closed Thursday to celebrate Thanksgiving.
On Friday, join us at 10am for demolition day! All hands on deck as we tear down the back walls in the gym and do some much needed reorganizing and painting. The gym will NOT be available for working out on Friday, but please stop by to help if you have any free time.
On Saturday, join us at 10am as we take on our biannual Murph challenge.


Wednesday, November 16, 2016

Thursday, 17 November


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

last completed 7 May

Tuesday, November 15, 2016

Wednesday, 16 November


Thruster (65/95#)
21 - 15 - 9 with 1 minute rest

15 minute AMRAP
AMRAP UB HSPU
200m Run
15 Air Squat

score is total HSPU




Monday, November 14, 2016

Tuesday, 15 November


500m Row

8 rounds:
4 Deadlift (225/315#)
5 Strict Pull-up
10 Tuck-up

500m Row




Sunday, November 13, 2016

Monday, 14 November


Clean and Jerk
5 - 5 - 3 - 3 - 1

3 rounds:
90 DU
15 Thruster
15 Pull-ups
1 minute rest

Friday, November 11, 2016

Saturday, 12 November


"White"

5 rounds of:
3 rope climbs
10 toes to bar
21 walking OH lunge (25/45#)
400m Run

US Army 1LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

last completed at Phalanx CrossFit 14 November, 2015

posted on crossfit.com 8 November, 2011 

Thursday, November 10, 2016

Friday, 11 November


Happy Veterans Day

Opem gym!

Wednesday, November 9, 2016

Thursday, 10 November


In honor of Veterans Day tomorrow, complete:

9 min AMRAP:
100m Sprint
11 Sit-ups
11 Air Squats
100m Sprint
22 Sit-ups
22 Air Squats
100m Sprint
33 Sit-ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round

REST TWO MINUTES

9 minute AMRAP:
100m Sprint
11 Push-ups
11 Box Jumps (20/24")
100m Sprint
22 Push-ups
22 Box Jumps
100m Sprint
33 Push-ups
33 Box Jumps

*add 11 to the push-ups and box jumps for each additional round

From the WOD for Warriors website: www.wodforwarriors.com


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.


Tuesday, November 8, 2016

Wednesday, 9 November



1000m Row
30 OHS (75/115#)
800m Run
30 KBS (1.5/2 pd)
400m Run
30  Knee to Elbow
250m Row


Monday, November 7, 2016

Tuesday, 8 November



5 rounds:
5 HSPU
3 Hang Power Clean (105/155#)
2 Hang Squat Clean (105/155#)
5 Lateral OTB Burpees


Sunday, November 6, 2016

Monday, 7 November


CrossFit Total
Sum of your 1RM of
Strict Press
Back Squat
Deadlift

**you may only complete 3 of each movement.  Your first lift should be very close to your known max so that you can try to pass it in 3 lifts.  Last completed 27 April, 2015

After "CrossFit Total," complete:
5 x 30 DU with 30 second rest

Friday, November 4, 2016

Saturday, 5 November




"Luke"
400m Run
15 Clean and Jerk (105/155)
400m Run
30 Toe to Bar
400m Run
45 Wall Ball (14/20# to 10')
400m Run
45 KBS (1/ 1.5pd)
400m Run
30 Ring dips
400m run
15 Front Rack Lunge (105/155)
400m Run

Marine Staff Sgt. Leon H. Lucas Jr. died Aug 1, 2011, in Helmand Province, Afghanistan, of injuries sutained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.  Lucas is survived by his wife, Mary, and children, Tyson, Zachary, and Quentin.

posted on crossfit.com December 29, 2014


Thursday, November 3, 2016

Wednesday, November 2, 2016

Thursday, 3 November


AMRAP in 12 minutes:
1 Squat Snatch (75/115#)
1 Burpee
2 Squat Snatch
2 Burpee
3 Squat Snatch
3 Burpee

continue increasing by 1 rep for as many reps as possible




Tuesday, November 1, 2016

Wednesday, 2 November


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

last completed 12 May