Tuesday, January 31, 2017

Wednesday, 1 February


4 rounds:
6 TGU (1.5/2pd)
12 KBS
12 Goblet Squats
6 HSPU

Monday, January 30, 2017

Tuesday, 31 January



"Elizabeth" 
21 - 15 - 9
Power Clean (95/135#)
Ring Dip
last completed 25 August


Sunday, January 29, 2017

Monday, 30 January


Push Jerk
Women: 5 @ 35, 45, 55, 65, and 75#
Men: 5 @ 45, 65, 75, 95, 115#

Work on controlling foot movement

AMRAP 8 minutes:

3 Squat  Clean (135/185#)
20 DU
10 Wall Ball
2 min rest
AMRAP 8 minutes:
10 Deadlift (135/185#)
10 Pull-up
10 Tuck-up
10 Push-up


Friday, January 27, 2017

Saturday, 28 January


Hammer:
5 rounds, each for time, with 95/135#:
5 Power clean
10 Front Squat
5 Jerk
20 Pull-ups
90 sec rest

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Posted on crossfit.com April 17, 2011

Last completed at Phalanx CrossFit on 6 February, 2016

Thursday, January 26, 2017

Friday, 27 January


Open Gym!

If you plan on registering for the CF Open, do 1-2 Open WODs from previous years.

Wednesday, January 25, 2017

Thursday, 26 January


EMOM, complete
2 Thruster (65/95#)
2 Pull-ups

Add 2 reps (to each exercise) each minute.  Continue until you can no longer complete the required reps in less than a minute.

Complete whatever round you end on, even after time has run out.

If you do not complete the round of 12s, row 2K after the WOD.




Tuesday, January 24, 2017

Wednesday, 25 January


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

last completed 28 September, 2016

After "Helen:"
Complete 4 x 10 Toe to Bar
Work on strong sets of 5-10 to CF Open Standard



Monday, January 23, 2017

Tuesday, 24 January


1RM Front Squat
last found 18 September 2016

3 rounds:
5 Deadlift (185/275#)
10 HSPU
15 Slam Ball (20/30#)




Sunday, January 22, 2017

Monday, 23 January


"Annie"
50 - 40 - 30 - 20 - 10
Double Under
Sit-up

last completed 8 August, 2016

modification for DU:  150 singles - 20 attempts - 90 singles - 10 attempts - 30 singles

After "Annie:"
Deadlift
5 - 5 - 3 - 3 - 1

Saturday, January 21, 2017

Saturday, 22 January


"Adam Brown"
Two rounds:
24 Bench Press (125/195#)
24 Box Jumps (20/24")
24 Wall Ball (14/20# to 10')
24 Deadlift (185/275#)
24 Box Jumps (20/24")
24 Wall Ball (14/20# to 10')
24 Power Clean (95/135#)


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Last completed 30 January 2016

posted on crossfit.com on 10AUG2010


Wednesday, January 18, 2017

Thursday, 19 January


10 minutes work on Turkish Get-up
Once you've mastered the movement through warm-up sets of 3/arm, work to a heavy single/ arm


WOD:
AMRAP Pull-ups
400m Run
AMRAP Push-ups
400m Run
AMRAP Toes-to-Bar
400m Run
AMRAP KBS (1.5/2pd)
400m Run
AMRAP Ring Dips


Record total reps and total time





Tuesday, January 17, 2017

Wednesday, 18 January


1RM Back Squat
last found 1 October, 2016


EMOM for 8 minutes
3 Snatch-grip Deadlift and 1 Squat Snatch (unbroken) (75-85% of 1RM snatch)
10 Air Squats



Monday, January 16, 2017

Tuesday, 17 January


5 Rounds:
8 Clean and Jerk (95/135#)
10 Lateral OTB Burpees
12 Chest to Bar Pull-ups




Sunday, January 15, 2017

Monday, 16 January


15 minutes HSPU work.  Review the 2016 CrossFit Open standards for HSPU, and complete 4 x 10 to standard.

CrossFit Open WOD 14.1
AMRAP in 10 minutes
30 Double Under
15 Power Snatch (55/75#)



Friday, January 13, 2017

Saturday, 14 January


"Nutts"
10 HSPU
15 Deadlift (185/225#)
25 Box Jumps (24/30")
50 Pull-ups
100 Wall Ball (14/20# to 10')
200 Double Under
400m Run with a 25/45# Plate

last completed 16 January 2016

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in the Panjwaii District about 25km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

Posted on crossfit.com 28 May 2010.


Wednesday, January 11, 2017

Thursday, 12 January


Back Squat
5 - 5 - 3 - 3 - 1

3 rounds:
20 Pistols
20 Toe-to-Bar
20 Single Leg Double Under
20 OHS (65/95#)




Tuesday, January 10, 2017

Wednesday, 11 January


1RM OHS
last found 13 September

3 rounds:
15 Wall Ball (14/20# to 10')
10 HSPU
30 sec rest




Monday, January 9, 2017

Tuesday, 10 January


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

Last completed 23 May

Sunday, January 8, 2017

Monday, 9 January


Check the gym Facebook page for weather-related information about our morning class schedule.

3 rounds with 1 minute rest (Fight Gone Bad style)
Deadlift (155/225#)
Box Jump (24/30")
Push Press (75/115#)
Sit-up
Front Squat (75/115#)




Friday, January 6, 2017

Saturday, 7 January


Snow Day!


We're going to stay closed Saturday morning because of the weather.  Hopefully everyone gets to sleep in and enjoy a restful day.


Look for our post on Sunday evening regarding Monday's class schedule. 







Thursday, January 5, 2017

Wednesday, January 4, 2017

Thursday, 5 January


Front Squat
15 minutes to work to a heavy single with 3 second hold
Try to get 7-10 good single squats as you work up to heavy weight


4 rounds:
15 Power Clean (75/115#)
20 Wall Ball (14/20# to 10')
15 Burpee
1 minute rest

Tuesday, January 3, 2017

Wednesday, 4 January


10 - 9 - 8 ... 3 - 2 - 1
Deadlift (185/275#)
HSPU
200m Run after odd rounds

Monday, January 2, 2017

Tuesday, 3 January


"Tabata Something Else"
Air Squat
Push-up
Sit-up
Pull-up