Patriot Crossfit Sunday 120923 (Vietnam)

25 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

MetCon (LI)
3 Rounds
Run 1 minute
20 Push-ups
10 Russian Swings/hand (22# backpack)

Time: 9 minutes

Patriot Crossfit Saturday 120922 (Vietnam)

22 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

MetCon (LI)
5 Rounds:
5 Power Clean (14 kg DBs)
10 Front Squats (14 kg DBs)
5 Push Jerks (14 kg DBs)
5 Pull-ups

Time: 15 minutes

Swim - 15 minutes

Patriot Crossfit Thursday 120920

20 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Strength
Clean and Jerk
2 x 65, 85; 1 x 95, 115, 135

Time: 8 minutes

MetCon (LI)
3 Rounds
20 Air Squats
5 Dips
6 Deadlifts (135)

Time: 7 minutes

Patriot Crossfit Wednesday 120919

19 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Strength
Press
2 x 65, 75, 85, 95, 105

Time: 5 minutes

MetCon (LI)
3 Rounds
10 DB Clean and Jerk (35#/hand)
15 Games Standard Box Jumps
Bike 1 minutes

Time: 12 minutes

Patriot Crossfit Tuesday 120918

18 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

EMOTM 10 Minutes
2 Power Snatch (45#)
3 HSPU

Time: 10 Minutes

MetCon (LI)
3 Rounds
21 KB Swings (50#)
10 Pull ups
Rest 1 Minute

Time: 10 minutes

Patriot Crossfit Monday 120917

17 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat
2 x 45, 95, 115, 135, 155

Time: 7 Minutes

MetCon (LI)
10-9-8-7-6-5-4-3-2-1
Situps (1st 5), Knee-Elbow (2nd 5)
Pushups
Barbell Step Ups (45# to 12in)

Time: 12 minutes

MARSOC Short Card (Spain)

13 Sep 2012

MARSOC Short Card

Time: 14 minutes

Parris Island Training Day 2 (Spain)

11 Sep 2012

Daily 16 Warm Up Card + Exercise Card 1, 1x5

3 rounds
5 x Pull Ups
10 x Push Ups
10 x Pistols / leg

Time: 5 minutes

Daily 16 Exercise Card 2, Stretch Card A, 1 x 10

1946 Army Rifle Drill 1 (Spain)

9 Sep 2012

1946 Army Rifle Drill 1

Time: 14 minutes

Mini Fran

8 Sep 2012

3 rounds for time of:
10 x Barbell Thrusters
5 x Chin Ups

Time: 5 minutes

1946 Army Calisthenics Drill 2

6 Sep 2012


Time: 25 minutes

1946 Army Calisthenics Drill 1

5 Sep 2012


Time: 15 minutes

USMC WWII OCS Calisthenics

3 Sep 2012

Run in Place 30 sec Slow, 30 sec Fast
Jumping Jacks 4 count, 16 Slow, 16 Fast
Hold Breath Chest Pound x 3
Hold Breath Stomach Pound x 3
Side Straddle Bend 4 count, 16 Slow, 16 Fast
Atomic Sit Up with Knee Hug x 10
Lunge with Wrist Grab Under Leg 3 count, 16 Slow, 16 Fast
Burpees x 10
Windmills 4 count, 16 Slow, 16 Fast
Mountain Climbers 8 singles / leg, 16 alternating
Spread Eagle (on back at attention, spread limbs, return) x 20
Squat Thrusts x 10
Squat and Reach x 10
Alternate Sit Up and Leg Raise x 10
Laying Straight Leg Twist x 10
Legs Circling 5 up, 5 down
Arm Straddle x 10 (push up position, bring feet up to straddle, left, then right)
Body Twist x 8 (push up position, rotate over backwards to face up.Once each side)
Bicycles x 50 (single count)

Time: 34 minutes

Seal Grinder PT

1 Sep 2012

Jumping Jacks x 20, 4 count
Half Jumping Jacks x 25
Windmills x 10, 4 count
Half Windmills x 15
Trunk Side Stretch x 10, 3 count

Close Grip Pull Up x 3
Lunges x 20, 4 count
Push Ups x 10
Sit Ups x 20

Wide Grip Pull Ups x 3
Squats x 20
Push Ups x 10
Cross Arm Sit Ups x 20

Close Grip Chin Ups x 3
Calf Raise x 15
Tricep Push Ups x 7
Flutter Kicks x 15, 4 count

Behind the Neck Pull Ups x 3
Calf Raise (Toes Out) x 15
Tricep Push Ups x 10
Cruncher Sit Ups x 20

Hammer Grip Pull Ups x 3
Calf Raise (Toes In) x 15
Wide Grip Push Ups x 10
Atomic Sit Ups x 20

Close Grip Pull Ups x 3
Squats x 20
Dive Bomber Push Ups x 7
Hello Dolly x 15, 4 count

Neck Rotations Right x 10
Neck Rotations Left x 10
Neck Lifts x 20

Time: 27 minutes