CrossFit Workouts

No Snivel Zone. PT - Pushups, Flutterkicks, Running, Roadmarching.
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DUG
Tadpole
Posts: 174
Joined: May 27th, 2008, 6:15 am
Location: Ft. Bragg

CrossFit Workouts

Post by DUG »

Rangers, Veterans, Deps, Etc.,


I've been doing CrossFit for around two months now, mainly out of my house with minimal equipment. I think it's helped me become stronger overall with more endurance than I had. I've copied some lists of workouts and added some more to a Microsoft Word document. This list consists around 85+/- workouts, most of which require little equipment. I don't know if it's possible to put a Word document on here (I don't know anything about making attachments for Word documents, no computer skills). I'll put it on here if that's possible with a little help or I'll be glad to get it to you through PM's (email) to whoever wants it. There are some good CrossFit style workouts in this list that don't take long to complete if you're short on time and go all out.
Mentee to Ranger Kilted Heathen
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onebadshot556
US Navy
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Joined: December 3rd, 2006, 11:06 am
Location: LA

Post by onebadshot556 »

http://www.crossfit.com/cf-info/faq.html#Exercises5

I grab lots of workouts off there.
Some of the chick named workouts have my puking.
"fight gone bad" is a personal favorite :twisted:
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snipe4fun
Ranger
Posts: 243
Joined: September 21st, 2007, 12:35 am

Post by snipe4fun »

I've been following the Workout of the Day plus rx'ed warmup from their homepage for about 3 months now. After a winter of dealing with two deaths in the family and on again off again respiratory flu, I was heavier than I've ever been at 195 (at 5'7"). Now I'm down to a slim 175, estimating about 15% body fat, and looks like I've put on a bit of muscle as well. I'm totally sold on this system, especially since its free and I can do it at home with minimal equipment. Good shit.
A co 2/75 'Blacksheep' '93-'94
HHC 1/5 Scout/Sniper plt '94-'97
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Space-One03
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Joined: May 12th, 2006, 8:38 am

Post by Space-One03 »

X2
C co. 2/75 Rgr. Rgt. 04-07
RS 06-06
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cap
Embryo
Posts: 21
Joined: June 28th, 2008, 12:08 pm
Location: CA

Post by cap »

I might get buried for suggesting this but have you all checked out these two websites?

http://navyseals.com/crossfit-workout-day
http://www.crossfitendurance.com/

I follow their WOD and make sure to do a 6-8 mile LSD run each week. Apparently combining the two works wonders for the (aspiring) SOF soldier. It has smoked me but I love it.


Thank you for your service Rangers.


Edit: I apologize, this should have been my second post. I thought I already posted my intro. Intro made, 25 push ups for my mistake.
Ship date: 20090114

"Stronger people are harder to kill than weaker people and are generally more useful"-Mark Rippetoe

Nothing in life worth having is easy to attain.
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Silverback
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Post by Silverback »

cap wrote:I might get buried for suggesting this but have you all checked out these two websites?

http://navyseals.com/crossfit-workout-day
http://www.crossfitendurance.com/

I follow their WOD and make sure to do a 6-8 mile LSD run each week. Apparently combining the two works wonders for the (aspiring) SOF soldier. It has smoked me but I love it.


Thank you for your service Rangers.


Edit: I apologize, this should have been my second post. I thought I already posted my intro. Intro made, 25 push ups for my mistake.
Let me get this straight, you run once a week and it is a 6-8 mile run? How do you measure a "LSD" run?
RC 2-87
3-75 84/85, 95/97
"thnks 4 pratn merku!"
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cap
Embryo
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Joined: June 28th, 2008, 12:08 pm
Location: CA

Post by cap »

Silverback wrote:
cap wrote:I might get buried for suggesting this but have you all checked out these two websites?

http://navyseals.com/crossfit-workout-day
http://www.crossfitendurance.com/

I follow their WOD and make sure to do a 6-8 mile LSD run each week. Apparently combining the two works wonders for the (aspiring) SOF soldier. It has smoked me but I love it.


Thank you for your service Rangers.


Edit: I apologize, this should have been my second post. I thought I already posted my intro. Intro made, 25 push ups for my mistake.
Let me get this straight, you run once a week and it is a 6-8 mile run? How do you measure a "LSD" run?
No Ranger Silverback, I follow the crossfit endurance workouts of the day 5x per week and only do one Long Slow Distance run per week. I just finished my "hill" 8.5 mile run in 9.5 minute miles.

The rest of the runs follow the Crossfit Endurance (CFE) workouts which are Tabata, intervals or time trials (TT) which vary each week (they could be 2 mi, 5k, 10k, etc).

According to CFE you should not do an LSD but I feel I need the distance work and the program acknowledges that some runners need an aerobic base to benefit from the CFE program.

I love the SEAL Crossfit and CFE thus far.
Ship date: 20090114

"Stronger people are harder to kill than weaker people and are generally more useful"-Mark Rippetoe

Nothing in life worth having is easy to attain.
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