Tuesday, December 29, 2009

Merry Christmas


On Christmas Eve, I had the guys do our version of the 12 Days of CrossFit.

Just like the song, you do 1rep of the first exercise, then 2 of the second and 1 of the first, then 3 of the third, 2 of the second, and 1 of the first, etc.

1 deadlift
2 power cleans
3 hand stand push-ups
4 sumo deadlift high pulls
5 ring dips
6 air squats
7 box jumps
8 kettle bell swings
9 pull-ups
10 thrusters
11 burpees
12 muscle-ups

It looked like complete chaos putting 40 Marines through that at the same time, but it turned out well.

Hope you all are enjoying the holidays with you families and loved ones.

Sunday, December 13, 2009

Hill Runs


We were on a machine gun range and had some down time while waiting for our turn to shoot.

With gear on:
50m hill run and back down
10 pushups
hill run
9 pushups
hill run
8 pushups
...
Hill run
1 pushup

most of my Marines finished around 8:30