Ph I: Endurance
1 Mile Warm Up Run
Ph II: METCON CossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
-Total is combined weight of all 3 Max efforts.
Ph III: Core/Stability
150 Ab Mat Crunches
Post Comments below.
Sunday, July 31, 2011
Friday, July 29, 2011
11/07/29
Benchmark Friday: Pick a Hero or Girl and go for a new PR or do workout below!
"Nutts"
10 HSPU
15 DL at 250lbs
25 Box Jumps - 30 inch
50 Pull Ups
100 Wall Balls - 20lb
200 Dbl Unders
400 Meter Run with 45 lb Plate
Post comments below. Reminder: Wifes Class starts at 0900 tomorrow.
"Nutts"
10 HSPU
15 DL at 250lbs
25 Box Jumps - 30 inch
50 Pull Ups
100 Wall Balls - 20lb
200 Dbl Unders
400 Meter Run with 45 lb Plate
Post comments below. Reminder: Wifes Class starts at 0900 tomorrow.
Thursday, July 28, 2011
11/07/28
Ph I (Strength/Endurance):
Run 1 Mile
Ph II (Metcon): 600
2 Rounds for time
50 Air Squats
50 Push Ups
50 Sit Ups
50 Box Jumps - 24 inch
50 KB Swings - 1.5 Pood
50 Burpees
Run 800 Meters
Ph III (Core/Cool Down):
50 GHD Sit Ups
Post time and comments below
Run 1 Mile
Ph II (Metcon): 600
2 Rounds for time
50 Air Squats
50 Push Ups
50 Sit Ups
50 Box Jumps - 24 inch
50 KB Swings - 1.5 Pood
50 Burpees
Run 800 Meters
Ph III (Core/Cool Down):
50 GHD Sit Ups
Post time and comments below
Monday, July 25, 2011
UNDER CONSTRUCTION
Crossfit Rifles is a Military Affiliate and we will start posting WOD's for you to follow and track. Check back soon and look forward to the beginning of a great Crossfit Gym.
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