Category Archives: Info

A Good List of Crossfit Hero Workouts With Videos

Adam Brown

Adam Brown

I just stumbled across an informative page on the Colin McNulty blog.  The page lists the Hero WOD and it links to videos showing the workouts.  Hero WOD are listed on the page similar to the Adam Brown WOD shared below.

Adam Brown (Video)
For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Check out the complete list by Colin McNulty at this page of his blog.  The Adam Brown video is also shared below. Read more

Maneuver Under Fire Drill From The Marine Corps Combat Fitness Test

Click to expand.

Click image to expand.

I have vowed to get this on our training schedule for physical training for one day.  It is always good to shake things up a little and while this is a drill of the U.S. Marine Corps Combat Fitness Test, it looks like a great full body workout for PT.  The information below is from Marine Corps Order 6100.13 with change 1, dated 01 August, 2008 (Subject: Marine Corps Physical Fitness Program). You can download the MCO at the end of this article.

Don’t worry, there is a brief video that shows the MANUF from the CFT below.

Maneuver Under Fire (MANUF)

References to additional information such as “tables 3-2″ can be found in the PDF which is linked below

(1) The MANUF is a timed event to be conducted outdoors. The MANUF course should be constructed on a smooth and level grass surface, preferably a football or soccer field. Prior to the conduct of this event, the CCI/CPTR will ensure the running surface is free from hazards or debris that can cause injury to participants.

(2) The MANUF is a 300 yard shuttle run that includes a variety of combat-related tasks, to include crawls, buddy drags/carries, ammunition resupply, grenade throw and agility running. See Tables 3-1 and 3-2 for MANUF layout. Read more

Do You Incorporate Ammo Cans Into Your Workout?

A student with Infantry Training Battalion picks up ammo cans during the movement-under-fire portion of the Combat Fitness Test at Marine Corps Base Camp Geiger, N.C., Sept. 26, 2013. (U.S. Marine Corps photo by Cpl. Chelsea Flowers Anderson/Released)

A student with Infantry Training Battalion picks up ammo cans during the movement-under-fire portion of the Combat Fitness Test at Marine Corps Base Camp Geiger, N.C., Sept. 26, 2013. (U.S. Marine Corps photo by Cpl. Chelsea Flowers Anderson/Released)

It’s a pretty simple question.  Do you incorporate ammo cans into your workout?  If so, how do you use them?  In a deployed environment, there is likely no shortage of ammo cans, but in garrison they may be hard to hold onto after training due to the requirement to turn in pretty much everything when you turn in your brass.

We would be interested in hearing how you incorporate ammo cans into your PT program because it seems like a cost effective way for units to change up their normal physical training program a little.

Make Your Own Medicine Ball For Crossfit

medicine_ball_001If you are in a location where medicine balls are not available or they are too expensive to ship due to their size or weight, you can make your own with some items that may be found locally. Here is what you will need:

  • An old basketball or soccer ball
  • A way to put an opening into the ball to add the sand. (This could be a drill, a leatherman or gerber or just a knife.)
  • 100 MPH Tape or Duct Tape
  • Sand to add the medicine ball

The good thing about using a basketball or soccer ball is that if you have to order the item from a place such as, they are lighter than a weighted medicine ball and will probably cost less to ship.  I am not sure of what the price will be when you read this, but as of the writing of this article I found a basketball for Read more

Use Your Old Military Duffle Bag As A Sandbag To Add To Your Workout

dufflebagIf you have spent any amount of time in the Military, you probably have extra duffle bags laying around.  Have you ever considered turning one of those old duffle bags into a tool to be used during your workout?

If you have lots of money to spare, which many of us don’t, you could go out and buy a commercial version and spend $50 plus dollars, but I am liking the idea of making my own and saving the money.

Full directions on how to create your own sandbag are posted via a link below, but I will share what you will need so that you can start collecting the items as soon as possible.

  • An old Military duffle bag as pictured in the photo to the right.
  • Up to 70 pounds of Read more

Lumberjack 20 Memorial WOD on 05 November, 2013

Fort_Hood_MemorialOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This is the WOD posted on the Lumberjack Crossfit website:

The LUMBERJACK Battalion remembers what happened years ago and wants to honor the fallen who have paid the ultimate price. This year tho, the 20th Engineer Battalion would like to dedicate this workout to all military personnel who are serving and the families waiting for them to come home! Read the article below for more information about the history of this WOD:

You can read about the LUMBERJACK 20 WOD HISTORY

The pain may be temporary, but pride is forever!


20 Deadlifts (m – 275# / w – 190#)
Run 400m
20 KB swings (m – 2 pood / w – 1.5 pood)
Run 400m
20 Overhead Squats (m – 115# / w – 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (m – 45lbs each / w – 30#)
Run 400m

Make Your Own Plyo Box with Slanted Sides

plyo-boxInterested in making your own plyo box?  Don’t set out and try to make one on your own without checking out the information in a free Crossfit Journal Article from  Full instructions are available in this PDF document, but if you want to start getting the materials the list of what you will need is below.  You are probably going to look at the list and think “cardboard? What do I need that for?”.  Well, they highly recommend that you make a mock-up of the plyo box prior to actually cutting the wood and putting it all together.

  • 5 sheets of 24” x 20” cardboard
  • Packing tape
  • 4’ x 8’ x 3/4” maple, oak, or birch plywood, 1.5 sheets per two large 20” boxes (Skimping with cheap or thinner plywood is not worth the savings. And don’t even think about using particle board.)
  • 18” x 18” rubber mats, one per plyo box
  • (try the local feed & grain supply store)
  • 1-1/4” drywall screws, 40 per plyo box
  • Wood glue
  • Contact cement, 1 pint
  • Base paint (primer paint for use on wood)
  • Semi-gloss colored paint
  • Semi-gloss polyurethane varnish

In case you missed it, the link to the easy to follow instructions instructions is right here.

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