30 DEC 2011

Trail Run 4 Miles

4+ Mile Trail Run by sharp.stephen at Garmin Connect - Details

29 DEC 2011

Run 5K

Untitled by sharp.stephen at Garmin Connect - Details

27 DEC 2011

20/20/20 x 4 Rounds

Unilateral Front Squat
1 Arm Swing
Get Up Sit Up
Racked Lunge
Clean & Press
Rows

27 DEC 2011

Run 10K

10K Easy Run by sharp.stephen at Garmin Connect - Details

24 DEC 2011

Run 5 Miles

5 Mile Easy Run by sharp.stephen at Garmin Connect - Details

20 DEC 2011

Run 4 Miles

4 Mile Easy Run by sharp.stephen at Garmin Connect - Details

16 & 17 DEC 2011

Try to Skate Ski!

Biathlon Training Day 1 by sharp.stephen at Garmin Connect - Details

Biathlon Training Day 2 by sharp.stephen at Garmin Connect - Details

13 DEC 2011

Run 5K

5K Easy Run by sharp.stephen at Garmin Connect - Details

11 DEC 2011

Run 5K

5 K Easy Run by sharp.stephen at Garmin Connect - Details

6 DEC 2011

Every 2:00 for 20:00

At the start of every 2:00 minute period
perform the following, rest until the next 2:00
starts.

18 American Swings
6/6 Push Press
6 Knees to Chest

29 NOV 2011

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars (or Kettlebells) and storm through for time.(Scale as needed)

27 NOV 2011

Run 5K+

Untitled by sharp.stephen at Garmin Connect - Details

26 NOV 2011

Run 5K Positive Splits

Increase pace each mile

5 K + Splits by sharp.stephen at Garmin Connect - Details

24 NOV 2011

Run 20 Minutes

Eat Turkey!

20 Minute Run by sharp.stephen at Garmin Connect - Details

21 NOV 2011

Run 5 K

5 K Easy Run by sharp.stephen at Garmin Connect - Details

16 NOV 2011

Run 3 Miles

3 Mile Easy Run by sharp.stephen at Garmin Connect - Details

15 NOV 2011

Turkish Get Ups 2 x 3

Then

40/20 Work/Rest x 4 Rounds each set
Set 1
Ring Push Ups
Glute Ham Raises
Bulgarian Split Squats
Set 2
American Swings
Ab Mat Sit Ups
Weighted Step Ups

14 NOV 2011

Run 4 Miles

4 Mile Easy Run by sharp.stephen at Garmin Connect - Details

8 NOV 2011

45/15 x 5 Rounds
Work 45 seconds, rest/rotate 15 seconds

Suitcase Lunges
Pull Ups / Ring Rows
GHD Sit Ups
Deadlifts
Floor Press

2 NOV 2011

Run 3 miles / speed work

3 Mile Speed Run by sharp.stephen at Garmin Connect - Details

1 NOV 2011

Run 2 miles

2 Mile Easy Run by sharp.stephen at Garmin Connect - Details

30 OCT 2011

Run 7 Miles

7 Mile Long Run by sharp.stephen at Garmin Connect - Details

Or if you are Craig, run 26.2

http://www.marinemarathon.com/

28 OCT 2011

Run 2 Miles

2 Mile Easy Run by sharp.stephen at Garmin Connect - Details

27 OCT 2011

Run 5 Miles

5 Mile Tempo Run by sharp.stephen at Garmin Connect - Details

25 OCT 2011

Run 20 minutes

2 Mile "Easy" run by sharp.stephen at Garmin Connect - Details

Then

30/30/30/30 x 4 Rounds
Work 30 seconds each exercise
Rest 30 secs.
Rest 1 min between Rnds

Swings Left/Swings Right/American Swings
Ab Mat Sit Ups/Push Ups/Mtn Climbers
Cleans L/Cleans R/Ring Rows
Unilateral Squat Left/Uni-Squat Right/Goblet Squat

23 OCT 2011

Run 5K

Cider Mash 5K w/Amy by sharp.stephen at Garmin Connect - Details

20 OCT 2011 #2

30 Seconds Work / 30 Seconds Rest X 2 Rounds

Choppers
Crossover Push Ups
Crunch & Twist
Supermans w/weight
Explosive Step Ups
Triceps Extension on Ball
Vee Ups
Ball Squashes (Ball Slams)\
OH Lunges
Pull Ups

This workout was taken from:
Functional Training for Nordic Ski

20 OCT 2011

Run 4 Miles.

Tempo Run, 1st and last mile are run at a
Warm up & cool down pace, the middle at a set pace.

4 Mile "Tempo" Run by sharp.stephen at Garmin Connect - Details

19 OCT 2011

Run 5K

5K "Easy" Run by sharp.stephen at Garmin Connect - Details

11 OCT 2011

Afternoon Session
45/15 Work/Rest x 4 Rounds
Hand to Hand Swing
Lateral Leaps
Superplank
 Then
Run 800 Meters
 Then
45/15 Work/Rest x 4 Rounds
Ball Slams
Ab Mat Sit Ups
Goblet Squats

Tony "The Blur" B.

11 OCT 2011

Run 5 Miles

5 Mile "Easy" Run by sharp.stephen at Garmin Connect - Details

Where's Waldo?

09 OCT 2011

Run 5K

2011 Great Island 5K by sharp.stephen at Garmin Connect - Details

06 OCT 2011

Run 4 Miles

4 Mile "Easy" Run by sharp.stephen at Garmin Connect - Details

Ultramarathonman Dean Karnazes & Sharpfit Crew

04 OCT 2011

Run 5K

http://connect.garmin.com/activity/119191310

30 SEP 2011

Run 4 Miles

http://connect.garmin.com/activity/118155548

20 SEP 2011

Six Minute per Station, Partner

Swing Ladders 5/10/15
Ring Rows x8 / Push Ups x8
Press Ladders 1/2/3/4/5
Figure 8 to hold x 20 / Burpees
Front Squat Ladders 5/7/9

13 SEP 2011

50/10, 45/15, 40/20, 35/25, 30/30 Work/Rest
Weighted Step Ups
Barbell Roll Outs
Goblet Squats
Renegade Rows
Russian Twists/Hot Potato

24 AUG 2011

Run 4 miles, easy pace

http://connect.garmin.com/activity/109154106

23 AUG 2011

Pull up Max x 5
4 Rounds for Time:

20 Ab Mat sit ups
20 Back extensions / Supermans
50 Meter sled pull
50 Meter sled push

22 AUG 2011

5K Time Trial

http://connect.garmin.com/activity/108664562

25:16

20 AUG 2011

Run 5 miles

http://connect.garmin.com/activity/107999845

Happy Birthday Amy!

17 AUG 2011

Run hills intervals

http://connect.garmin.com/activity/107355728

16 AUG 2011

45/45 Seconds Planks/12 Sit ups x 5 Rounds

then

20/20/20 Seconds work/work/rest x 6 rounds

Ring Rows/Figure 8 to hold
Thruster Left/Thruster Right
High Pulls/Push Ups
Box Jumps/Alternating Lunges

15 AUG 2011

Run 4 miles

http://connect.garmin.com/activity/106836045

13 AUG 2011

Run 5K........up a mountain........with obstacles

http://connect.garmin.com/activity/106699502

9 AUG 2011

Run 400 Meters
21-15-9
Wall Ball Shots & Push Ups
Run 400 Meters
21-15-9
Box Jumps & Squats
Run 400 Meters
21-15-9
Lunges (ES) & Sit Ups
Run 400 Meters

Bonus:  100 Pull ups

2 AUG 2011

30/30/30/30 x 4 Rounds
Work 30 seconds each exercise
Rest 30 secs.
Rest 1 min between Rnds

Swings/Ball Slams/Ring Rows
Ab Mat Sit ups/ Push Ups/Mtn Climbers
Cleans L/Cleans R/Goblet Squat
Lunge L/Lunge R/ Superplank

31 JUL 2011

Go for a bike ride

18 JUL 2011

All future workouts at Camp Curtis Guild will now be posted at

www.minutemancrossfit.com

Tuesday night and Saturday morning in Dover will still be listed here.

Thanks

15 JUL 2011

PAYDAY!

30 Box Jumps
Run 200m
30 OH Squats (Plate)
Run 200m
30 Push Ups
Run 200m
30 V ups
Run 200m
30 Wall Ball Shots
Run 200m
30 Burpees
Run 200m

14 JUL 2011

Ruck March 4 Miles

13 JUL 2011

21-18-15-12-9-6-3:
21 Pushups/21 Rows/21 Situps
Lunges 20 (ES)
18 Pushups/18 Rows/18 Situps
Lunges 20 (ES)
15 Pushups/15 Rows/15 Situps
Lunges 20 (ES)
12 Pushups/12 Rows/12 Situps
Lunges 20 (ES)
9 Pushups/9 Rows/9 Situps
Lunges 20 (ES)
6 Pushups/6 Rows/6 Situps
Lunges 20 (ES)
3 Pushups/3 Rows/3 Situps

12 JUL 2011

5 Rounds for Time:
40 Squats
20 Lunges (ES)
35 Push Ups
20 Sit Ups


Eat your veggies! (via pork products)

11 JUL 2011

10-1 Ladder Down:
Jump Squats
Incline Push Ups
Dips
Bird Dogs (es)
Toe Touch
1 Leg Deadlifts


What a nice vacation spot.....

8 JUL 2011

Team Races:

Run dashes in relays, winners do the lower numbers of reps

75 yard dash

20/30 Burpees

75 yard dash

30/60 Squats

75 yard dash

30/50 Pushups

75 yard dash

25/50 Knees to Chest

75 yard dash

20/30 Lunges (ES)

75 yard dash

10/20

Don't lunge like Fenton, lunge like Rivera

7 JUL 2011

In a Minute!Every minute on the minute do the following:
5 Push Ups
10 Sit Ups
15 Squats

6 JUL 2011

APFT
AMRAP Push Ups in 2:00
AMRAP Sit Ups in 2:00
http://connect.garmin.com/activity/97240308

5 JUL 2011

TABATA!
Sledgehammer Hits
Dips
Front Squats
Sumo Deadlift Highpulls
Elbow Touch Planks

2 JUL 2011

4 Round for Time:
Half Snatches x 12/12
Split Squats x 12/12
Push Press x 12/12
Lunges x 12/12
Swings x 24

1 JUL 2011

Work one minute each exercise, switching sides every 30 seconds. 

Rest 1 minute between rounds.

Swings

Swings, Cleans
Swings, Cleans, Presses
Swings, Cleans, Presses, Slingshots
Swings, Cleans, Presses, Slingshots, Unilateral Squats
Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows
Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows, Figure 8 to hold

30 JUN 2011

Sprints!
8 X 20 Yard Sprints from the Push Up Position
20 Seconds rest between sprints

Rest 30 seconds then

8 X 30 Yard Sprints from the Push Up Position
30 Seconds rest between sprints

Rest 2 minutes
12 X 10 Yard Flying Starts (Build up to full speed before hitting the
starting line)
30 Seconds rest between sprints
See the Photo below for PT locations

29 JUN 2011

10 to 1 Ladder Down:
Do 10 Repetitions of each exercise, then 9, then 8.....

Thrusters (each side)
American Swings
Lateral Leaps (each direction)
Pull Over Sit Ups

28 JUN 2011

300 and Sandbag Sprints:
Single Leg Deadlifts x 25/25
V-Ups x 50
Sandbag Sprint 200m
Overhead Lunge x 25/25
Crunch & Punch x 50
Sandbag Sprint 200m
Overhead Press x 25/25
Row x 25/25
Sandbag Sprint 200m

27 JUN 2011

45/15 Work/Rest x 5 Rounds
Gladiator Push Ups
Wall Ball Shots
Floor Wipers
Sumo Deadlift Highpulls
Box Jumps
Sledgehammer Hits


Hint for tomorrow

26 JUN 2011

Bike 12 miles

http://connect.garmin.com/activity/95054935

25 JUN 2011

Run 3 miles

http://connect.garmin.com/activity/94831134

24 JUN 2011

AMRAP in 20 Minutes

5 Push Ups
10 Sit Ups
15 Squats

23 JUN 2011

Down and Up:
For Time
50 Swings/ 15 Pushups
50 Squats/ 15 Situps
40 Swings/ 20 Pushups
40 Squats/ 20 Situps
30 Swings/ 25 Pushups
30 Squats/ 25 Situps
20 Swings/ 30 Pushups
20 Squats/ 30 Situps
10 Swings/ 35 Pushups
10 Squats/ 35 Situps

22 JUN 2011

21-15-9  - RUN!
21 Barbell Thrusters
21 Pull Over Sit Ups
15 Barbell Thrusters
15 Pull Over Sit Ups
9 Barbell Thrusters
9 Pull Over Sit Ups
Run 400 Meters
21-15-9
OH Lunges (Each leg)
Get Up Sit Up
Run 400m
21-15-9
Goblet Squat
Russian Twist

21 JUN 2011

30/30/30 Farmers Walk x 5 Rounds
Do each exercise for 30 seconds per side, rest 30 seconds.
Long Cycle Clean & Press
Figure 8 to a Hold
Rows
Planks (Your choice)
Farmers Walk 50m

16 JUN 2011

Go For a Hike

15 JUN 2011

45/15 with Bonus!:

Work for 45 secs, rest 15 sec per exercise
Rounds 1 & 3
Jump Squats
Vee Ups
Squat Thrusts
Push Ups
Planks
Rounds 2 & 4
Jumping Lunges
Vee Ups
Squat Thrusts
Push Ups
Planks
Round 5
Broad Jump Burpees 50 Meters
Bear Crawl 50 Meters