Wednesday, November 29, 2017

Thursday, 30 November


Clean and Jerk (5 - 5 - 3 - 3 - 1)
Metcon (Time)
3 rounds:
30 KBS (1/1.5pd)
30 Box Jumps (20/24")
30 Push-ups
20 KBS
20 Box Jump
20 Push-up
10 KBS
10 Box Jump
10 Push-up
9 minute time cap!


Tuesday, November 28, 2017

Wednesday, 29 November


Diane (Time)
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups


Monday, November 27, 2017

Tuesday, 28 November


Split Jerk (3 - 2 - 2 - 2 - 1)
Metcon (Time)
800m Run
21 Power Clean (65/95#)
9 Toe to Bar
400m Run
15  Jerk (65/95#)
15 Toe to Bar
200m Run
9 Power Snatch (65/95#)
21 Toe to Bar


Monday, 27 November


Clean (5 - 5 - 3 - 3 - 1)
Squat or Power, work to heavy but not max
Metcon (Time)
500m Row
30 Wall Ball (14/20# to 10')
15 Burpee

1 minute rest

80 DU
30 Wall Ball
15 Burpee
DU mod: complete 80 singles and 20 attempts (try 20 of: single, single, single, single, double)


Wednesday, November 22, 2017

Wednesday, 22 November


1RM Box Jump

2 rounds:
On a 3 minute clock:
250m Row
AMRAP Later over the rower burpees

1 minute rest

On a 3 minute clock:
200m Run
AMRAP Sit-ups

1 minute rest

On a 3 minute clock:
25 Box Jumps (20/24")
AMRAP Wall Ball (14/20# to 10')

Record total reps of burpees, sit-ups, and wall balls

Tuesday, November 21, 2017

Tuesday, 21 November


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


Happy Thanksgiving!


We will have regularly scheduled classes Mon-Wed. We'll be closed Thursday and Friday to celebrate Thanksgiving with friends and family.

Join us Saturday at 10am to take on the Thanksgiving Murph --- a Phalanx family tradition!

Monday, November 20, 2017

Monday, 20 November


Fran

21-15-9
Thrusters, 95#/65#
Pull ups

Saturday, 18 November


"Bull"

2 rounds for time of:
200 Double Unders
5O overhead squat (135#/95#)
50 Pull ups
1 mile run

In honor of US Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010.

To learn more about Bull click here.

We typically only do 1 round of this workout. There is a 45 minute time cap, if you complete round one, you can move to round two -- but respect the 45 time cap.



Thursday, 16 November


Thruster
21-15-9 with minute rest between sets.

This is "Fran" prep!  Use your "Fran" weight. Think about doing these thrusters as efficiently as possible so that you can quickly do pull-ups between sets!

Metcon
On a 9 minute clock:
Complete AMRAP UB HSPU
Run 200m
15 Air Squat

Score is total reps of HSPU

Rx is to gray mat

Wednesday, 15 November


"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24"/20"
30 Wall ball shots, 20#/14#




Tuesday, November 14


Begin and End workout with 500m Row

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

Any grip is fine for the pull-ups, but for Rx they must begin and end in full lock-out with feet off the ground and no movement! 

Scaling in bands is appropriate for this WOD, but no kipping! 


Monday, 13 November


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

HSPU on plates to abmat for Rx

Friday, November 10, 2017

Saturday, 11 November


Happy Veteran's Day
 
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Women's Rx Lunge: 25#


Wednesday, November 8, 2017

Thursday, 9 November


In honor of Veterans Day Saturday, 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 7, 2017

Wednesday, 8 November


CrossFit Total

3 attempts each to reach:
Max Press
Max Back Squat
Max Deadlift

Monday, November 6, 2017

Tuesday, 7 November


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


Sunday, November 5, 2017

Monday, 6 November


Clean and Jerk (5 - 5 - 3 - 3 - 1)
Power Cleans and either push or split jerk.
 Get heavy! (but not a 1RM max)
 
3 rounds:
90 DU
15 Thruster (65/95#)
15 Pull-ups
1 minute rest
This is prep work for upcoming Fran. The 15's are typically the hardest set to push through. Make yourself fight through these -- Learn to conquer the 15's!
Time each round separately to see how your pace changes as you go.


Friday, November 3, 2017

Saturday, 4 November


Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Women's Rx:
Clean and Jerk: 115#
Wall Balls: 14# to 10'
KBS: 35#
Weighted Lunges: 115#


Wednesday, November 1, 2017

Thursday, 2 November


Metcon (AMRAP - Reps)
On an 8 minute clock, complete:
1 Squat snatch (75/115#)
1 Burpee
2 Squat snatch
2 Burpee
Continue to increase by 1 rep