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