MHT Training:
Run 400 meters
50 squats
4 rounds for time

Operation Phoenix

Coach Greg Glassman is rallying the fitness community to help raise money so every Marine gym can be properly equipped with equipment to be a fully functional Crossfit style training facility. Please go here http://operationphoenix.myshopify.com/ to help out, there are some great t-shirts and like the site said every penny goes to the Marines

Training:
100 rope turns
20 jumping lunges
20 crunches
4 rounds for time

Ido

This is Ido Portal demostrating some sick body control.

Training:
10 thrusters (45,65 lbs)
10 pull-ups
Max rounds in 20 minutes

Squats and push presses

The troops hit squats and the athletes hit the push presses. Strength and power were both worked today and the results are still getting better and better.

Training:
Push press 8x3



On the road training:
Feeling stressed or tight from a long road trip? Try this:
200 squats
100 push-ups
75 crunches
50 burpees
For time

Helen

Starting to get bench mark workouts banged out so the record board can start getting filled.

Training:
Run 400 meters
21 swings (35,55)
12 pull-ups
3 rounds for time

MHT Training:
Fran
95 lb thrusters
Pull-ups

21-15-9


Do the official warm-up posted yesterday but cut the pull-ups by half.



Thank you Crossfit

Tiff

Another athlete getting on the board!









Training:
Muscle-up progressions

Then

Over-head squats- Sets of 3






Tiff:
5 thrusters (75 lbs, 205 lbs)
10 pull-ups
15 burpees
10 rounds for time


MHT Training:
The official warmup:
10 squats
10 push-ups
10 Air Force crunches
5 pull-ups (do 10 if your strong)
3 rounds
Sampson stretch 30 seconds each leg once

Then

Overhead press 5x5
Bar to shoulders after every rep.

Smashing the tire

From flipping the wicked big tire to smashing it with a sledge hammer!

Training:
Sledge swings 30 secs
Squats 30 secs
Jumping jacks 30 secs
Sledge swings 30 secs
Squats 30 secs
Jumping jacks 30 secs
1 minute rest
5 rounds

This is also Saturdays training session.