McGuire AFB, NJ CrossFit Military Affiliate CrossFitSixZero@gmail.com CrossFitSixZero.com
Thursday, October 25, 2012
Tuesday, October 23, 2012
0830, Wednesday, 24 October 2012
Warm up
5 x 400 m run
MARSOC Short Card for time:
0. Max set of chin-ups
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
22. Max set of Marine sit-ups (2 minutes timed)
23. Max set of chin-ups
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
22. Max set of Marine sit-ups (2 minutes timed)
23. Max set of chin-ups
Monday, October 22, 2012
0830 and 1700, Tuesday, 23 October
Warm up
Strength:
5 x 5 front squat
Met Con:
10 rounds for time:
10 burpees
10 KB swings (53lbs/35lbs)
Saturday, October 20, 2012
Friday, October 19, 2012
0830 and 1700, Friday, 19 October 2012
Warm up
Met Con:
3 rounds for time....
400 m run
30 double unders
20 sit ups
20 burpess
Met Con:
3 rounds for time....
400 m run
30 double unders
20 sit ups
20 burpess
Thursday, October 18, 2012
1700, Thursday, 18 October
Warm up
Press 5 x 5
Push Press 5 x 5
Push Jerk 5 x 5
Run 2 miles on your own time
Wednesday, October 17, 2012
0830 and 1700, Thursday, 18 OCT 2012
Warm up x 2
500 m row for time, record time on whiteboard
Strength:
Deadlift and Press
5 x 5 (65%, 70%, 75%, 80%, 85% of your max)
Tuesday, October 16, 2012
0915 and 1730, Wednesday
WARM UP
STRENGTH:
5 X 60%, 3 X 85%, 1 X 90%
MET CON:
10 minute AMRAP
10 wall ball shots (ball under you, get full depth!)
10 clean and jerk
10 sumo dead lift high pull
Monday, October 15, 2012
0830 and 1700, Tuesday
warm up
Met Con:
6 x 500 m row
3.....2......1....... GO!
Start the clock, first person rows, everyone else performs 5 burpees every minute on the top of the minute. Rotate through until everyone has rowed 6 x 500m. Good luck......
Met Con:
6 x 500 m row
3.....2......1....... GO!
Start the clock, first person rows, everyone else performs 5 burpees every minute on the top of the minute. Rotate through until everyone has rowed 6 x 500m. Good luck......
Sunday, October 14, 2012
0830 and TBD, Monday, 15 October 2012
Warm Up
Strength:
5 x 3 x 1 Press
5 sets of 8 weighted pull up
Met Con:
10 rounds for time:
10 air squats
10 push ups
10 sit ups
Wednesday, October 3, 2012
Monday, October 1, 2012
0830 and 1700, Tuesday
warm up
Morning Strength:
5 x 5 back squat
Run: 5K
Afternoon Met Con:
12 Min AMRAP
21 box jump
15 lunge
9 push press
follow with 100 double unders and 50 toes to bar.
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