Sunday, July 30, 2017

Monday, 31 July


4 rounds:
200m Run
20 Pistols
15 Toe to Bar
15 Thrusters (65/95#)


Friday, July 28, 2017

Saturday, 29 July


Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24''
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20#
50 Sit-ups
5 Rope Climbs, 15'
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here


Wednesday, July 26, 2017

Thursday, 27 July


45 Wall Ball
45 DU
35 Wall Ball
35 DU
25 Wall Ball
25 DU
15 Wall Ball
15 DU
5 Wall Ball
5 DU

Tuesday, July 25, 2017

Wednesday, 26 July


Shoulder Press (3 x 3)
Increase weight each set

Push Press (3 x 2)
Increase weight each set

Push Jerk (3 x 1)
Increase weight each lift.  Last lift should be close to max.

 
10-9-8...3-2-1
Toe to Bar
Bumper Plate Ground to OH (35/45#)

After every even set, complete 20 OH lunges and a 200m Run


Monday, July 24, 2017

Tuesday, 25 July


Bar Complex (95/135#)
5 rds:
3 Squat Clean
3 Push Press
3 Back Squat
3 Power Snatch
1 minute AMRAP Lateral over-the-bar burpees
1 min rest
Delete your burpee count from your time to get your total score.


Friday, July 21, 2017

Saturday, 22 July


Del 
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
Women's Rx:
14# Med ball
10# weighted pull-up


Wednesday, July 19, 2017

Thursday, 20 July


Metcon (Time)
5 rounds:
6 Squat Clean (135/185#)
10 Box Jumps (20/24")


Tuesday, July 18, 2017

Wednesday, 19 July


Chest-To-Bar Pull-ups (Strict CTB only. 3 sets of AMRAP.)


Metcon (Time)
With a 35/50# DB, complete the following:
3 rounds:
15 DB Snatch left arm
10 OH Sit-ups
15 DB Snatch right arm
10 OH Sit-ups


Monday, July 17, 2017

Tuesday, 18 July


Thruster (21 - 15 - 9 @ "Fran" Weight)
Rest 1 minute between sets


Metcon (Time)
6 rounds:
30 DU
10 KBS (1/1.5 pd)
5 Burpee
1 minute rest
Record total time (including rest)


Sunday, July 16, 2017

Monday, 17 July


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
30 minute time cap


Friday, July 14, 2017

Saturday, 15 July


Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 185/ 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 35/ 53# (7 each arm)
20 Box Jumps, 20/24"
In honor of 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.
To learn more about Bowen click here


Wednesday, July 12, 2017

Thursday, 13 July


50 GHD Sit-up
4 rounds:
15 HS Shoulder Taps
20 Wall Balls (14/20# to 10')
20 Pistols
30 minute time cap


Tuesday, July 11, 2017

Wednesday, 12 July


10-8-6-4-2
Thruster (95/135#)
2 Rope climbs


Monday, July 10, 2017

Tuesday, 11 July


3 rounds:
10 Deadlift (185/275#)
75 DU
400m Run
EMOM, complete 3 burpees
30 minute time cap


Sunday, July 9, 2017

Monday, 10 July


18 - 12 - 6
Squat Snatch (95/135#)
Hanging Hip Touch


Friday, July 7, 2017

Saturday, 8 July


Desforges (Time)
5 Rounds for time:
12 Deadlifts, 225#
20 Pull-ups
12 Clean and Jerk, 135#
20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here
Women's Rx:
Deadlift: 155
Clean and Jerk: 95


Wednesday, July 5, 2017

Thursday, 6 July


Back Squat (5 - 5 - 3 - 3 - 1)
Metcon (Calories)
2 minute Airdyne for max calories
Go immediately from Airdyne to following WOD. WOD clock starts as soon as you complete Airdyne.

Metcon (Time)
3 rounds:
20 OHS (65/95#)
20 Wipers


Tuesday, July 4, 2017

Wednesday, 5 July


Turkish Get Up
 AMRAP in 4 minutes (1/1.5 pd)


21 - 15 - 9
KBS (1.5/2 pd)
Box Jump (20/24")

Complete 20 DU after each movement (total of 120 DU)


Monday, July 3, 2017

Tuesday, 4 July


Happy Independence Day!

We will have one group WOD at 10am:

Fourth of July (Time)
800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run


Sunday, July 2, 2017

Monday, 3 July


Pull-ups (8 minutes to find AMRAP strict pull-ups)

Metcon (AMRAP - Reps)
3 rounds (rest 1 minute between)
With 2 minutes on the clock:
200m Run
AMRAP Burpee

3 rounds: (rest 1 minute between)
With 2 minutes on the clock:
200m Run
AMRAP Wall Ball
Score is total burpees and wall balls


Saturday, July 1, 2017

Happy Fourth of July!


Phalanx CrossFit will follow regular class schedule on Monday, 3 July.

We will have ONE group WOD on Tuesday, the 4th of July at 10am.