Wednesday, July 31, 2013

20130801

Back squat 5-5-5-5-5 reps

Post loads to comments.


CROSSFIT RIFLES EVENT: "MIGHTY MAUSE"--MONDAY, 5 AUGUST AT 1100
At 1100 on Monday, 5 August 2013, CrossFit Rifles will be reserved for a special event honoring the life of Sergeant Paul Mauser, who was killed on 5 August 2011 while training his students.  There will be a group WOD, modeled after CrossFit's "hero" workouts, honoring Sergeant Mauser.  All are invited to participate.  Participants are also invited--but NOT required--to make a monetary contribution to the Wounded Warrior Project in Sergeant Mauser's honor.  Contributions may be made as a lump sum or as a fixed dollar amount per round completed on the workout.  Captain Reed will collect contributions at the gym on Monday, or you can visit the site linked above to donate.  Spread the word about this event; we want as many people as possible to come out to honor a fallen Marine Combat Instructor and raise money for a good cause.  If you do plan to attend please let your Company chain of command know or email crossfitrifles@gmail.com so we know roughly how many to expect.        

Tuesday, July 30, 2013

20130731

"Helen"

3 rounds for time of:
400m run
21 1.5-pood kettlebell swings
12 pullups

Post times to comments.

Monday, July 29, 2013

20130730

10 rounds for time:
15 135-pound deadlifts
15 pushups

Post times to comments.

20130729

40 rds for time:

1 rep, Wall ball 2-for-1
1 Burpee

After catching the ball, drop into burpee with hands still on ball and transition into the burpee in one fluid movement. After the pushup, clean ball up and move directly into next Wall Ball shot.

Tuesday, July 23, 2013

20130724

Two rounds for time of:

Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

20130723

For time:

Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Monday, July 22, 2013

20130722

Three rounds for time of:

Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Thursday, July 18, 2013

20130718

Power Clean

2-2-2-2-2

Focus on form and increase load as you progress through sets. Don't remove weight once you put it on the bar.

Wednesday, July 17, 2013

20130717

For time:

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 50 reps
100 Double-unders
Row 500m
25 pull ups

Tuesday, July 16, 2013

Monday, July 15, 2013

Thursday, July 11, 2013

Wednesday, July 10, 2013

Tuesday, July 9, 2013

20130709

30 box jumps
30 jumping pull-ups
30 KB swings at 53lbs
30 walking lunges with bar overhead
30 strict pull-ups
30 wall balls
30 burpees
60 D/u

Sunday, July 7, 2013

20130708

21-15-9

Front squat, 115lb
Hand stand pushups

Rest 5 mins

then

Row 1000m for time

Thursday, July 4, 2013

Wednesday, July 3, 2013

20130703

Curtis P's

100 reps or 40 mins, whichever comes first.

http://www.youtube.com/watch?v=uLff8fhPIQg

Courtesy: Rob Shaul - militaryathlete.com

Monday, July 1, 2013