Thursday, November 5, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Wednesday, November 4, 2009

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, November 3, 2009

Ten rounds for time of:
10 Pullups
20 Pushups
30 Squats

Monday, November 2, 2009

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Sunday, November 1, 2009

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

Saturday, October 31, 2009

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Friday, October 30, 2009

Four rounds for time of:
Run 400 ms
50 Squats

Thursday, October 29, 2009

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday, October 28, 2009

Back Squat 5-5-5-5-5 reps

Tuesday, October 27, 2009

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Monday, October 26, 2009

10/9/8/7/6/5/4/3/2/1
Pullups Ring pushups
Handstand pushups

Sunday, October 25, 2009

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Saturday, October 24, 2009

Deadlift 1-1-1-1-1-1-1 reps

Friday, October 23, 2009

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Thursday, October 22, 2009

5 rounds:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

Wednesday, October 21, 2009

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Tuesday, October 20, 2009

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work
followed by ten seconds of rest where the
first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.
There is no rest between exercises.

Monday, October 19, 2009

Weighted pull-ups 1-1-1-1-1-1-1 reps

Sunday, October 18, 2009

Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Saturday, October 17, 2009

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Certified Instructors

CWO4 Clyne - Level 1
GySgt Figueroa - Level 1
Sgt Crawford - Level 1
Sgt Rueppel - Level 1

Disclaimer

**This group is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps**

Any questions, comments or ideas please contact CWO4 Clyne at 596-0718 or e-mail them to MotoFLW@gmail.com