Several Marines have come out looking for more CrossFit work outs. This will be open to all who wish to attend.
Weekdays 0600
Place is usually Quick Hall pull-up bars, but check first.
Thursday we did:
Five rounds for time of a circuit:
100m sprint
20 Body rows
10 Over Head Squats
5 KB swings (varying weights)
Friday's work out was:
"Fight Gone Bad"
Exercises are executed on five stations, one minute per station, after each minute participants immediately switch to the next exercise until completing all 5 stations. This equals one round.
FGB= Three rounds, one minute break between rounds.
Exercises stations:
Deadlift with 2x 2/3 full 5 gallon water jugs
8lb rubber rifle thruster
Sumo Deadlift High Pull w/ makeshift cement and steel rod bars (~25#)
Ground Elbows mounted on a punch/kick shield
Box jumps onto 15inch sandbag parapet
No one to keep score, just went at it. This was the first FGB for all four of them.
It was a wrecking ball on my system.
So if you're looking for a solid work out, make contact, show up, and get some.
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