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Duty Ready Drills #12 ‘Half Snickers’Swipe ⬅️ for workout Team Event - Crew of 4A half marathon row of 13.1 miles compl...
08/24/2020

Duty Ready Drills

#12 ‘Half Snickers’

Swipe ⬅️ for workout

Team Event - Crew of 4

A half marathon row of 13.1 miles completed by the crew splitting it 4 ways. The final crew member has 4.1 miles to do so pick your strongest squad member to do that bit!!!

After the row, blast the burpees, squats and press ups.

Team time is the total time for all 4 members to complete their drill

Skill Level: Intermediate

Post your time below ⬇️

@ Gainesville, Florida

Duty Ready Drills #11 ‘Trinity’ Bodyweight Swipe ⬅️ for workoutA ‘for time’ routine performed as quickly as possible wit...
08/07/2020

Duty Ready Drills

#11 ‘Trinity’ Bodyweight

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A ‘for time’ routine performed as quickly as possible with good form. Count the rounds and post your number below ⬇️

Equipment needed: None

Skill Level: Beginner

@ Cardio Time!

Duty Ready Drills #9 ‘Chiliad’Swipe for workout ⬅️Chiliad meaning ‘group of 1000’. An intense routine with 1k reps to te...
08/04/2020

Duty Ready Drills

#9 ‘Chiliad’

Swipe for workout ⬅️

Chiliad meaning ‘group of 1000’. An intense routine with 1k reps to test endurance and cardio ability. Tough enough?

10 rounds for time 👊🏻

How to scale: Be realistic with dumbbell weight as you will be pushing 100 reps over the course of the routine.

Equipment needed: Dumbbells

Post your time below ⬇️

@ Gainsville, Florida.

Duty Ready Drills #10 ‘Spike’Swipe ⬅️ for workout Upper body and legs working hard to get this routine done! 10 rounds, ...
07/29/2020

Duty Ready Drills

#10 ‘Spike’

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Upper body and legs working hard to get this routine done! 10 rounds, time is optional, form is crucial 💪🏼

How to scale: Aim for 40% of your 1 Rep Max for Thrusters. If form suffers, drop the weight. Beginners use a barbell only.

Equipment needed: Barbell and plates

Post comments below ⬇️

@ Gainsville, Florida.

Duty Ready Drills #8 ‘Beach Landing’Swipe right for workout ➡️A cardio focussed all body workout with added upper body w...
07/15/2020

Duty Ready Drills

#8 ‘Beach Landing’

Swipe right for workout ➡️

A cardio focussed all body workout with added upper body work.

For time. 👊🏻

How to scale: Increase/ Decrease resistance on the landline press by adding/removing weight.

Equipment needed: Rowing machine, barbell, weight plates.

Post your time below ⬇️

Duty Ready Drills #7 ‘50 Cal’Swipe right for workout ➡️An all body routine with compound moves for maximum muscle activ...
07/14/2020

Duty Ready Drills

#7 ‘50 Cal’

Swipe right for workout ➡️

An all body routine with compound moves for maximum muscle activation. Is the plank a compound movement? Technically it’s static exercise but it recruits additional stabilising muscles so we are going to class it as compound :)

5 rounds.

Skill level: Intermediate

How to scale: If you are unable to do weighted squats, then air squat. For the shoulder press, use lighter dumbbells if a barbell is too heavy. If a 50 second plank is unachievable, keep going til you reach 50 seconds in multiple attempts.

Equipment needed: Barbell, dumbbell

Post your comments below ⬇️

@ Gainesville, Florida

Duty Ready Drills #6 ‘Extraction’Swipe right for workout ➡️Drop in, move fast, stay low. 3 rounds for time. Skill Level...
07/11/2020

Duty Ready Drills

#6 ‘Extraction’

Swipe right for workout ➡️

Drop in, move fast, stay low.

3 rounds for time.

Skill Level: Beginner

How to scale: Vary the sandbag weight or use an alternative object eg weight filled bucket, kettlebell, weight plate or dumbbell.

Equipment needed: Preferably sandbag failing that, another weighted object

Post your time below ⬇️

@ Gainesville, Florida

#5 ‘100 Mile’Swipe right for workout ➡️A short cardio infused kettlebell workout. 1 mile split between 100 reps. Make s...
07/11/2020

#5 ‘100 Mile’

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A short cardio infused kettlebell workout. 1 mile split between 100 reps. Make sure you sprint the last 1/4 mile!

Skill Level: Beginner

How to scale: Raise or lower resistance through KB weight

Equipment needed: Kettlebell (or several if possible!)

Post your time below ⬇️

@ Gainesville, Florida

Duty Ready Drills #4 “Rock”A beginner level leg burning workout performed for time to help burn fat and work the entire ...
07/11/2020

Duty Ready Drills

#4 “Rock”

A beginner level leg burning workout performed for time to help burn fat and work the entire body.

Skill Level: Beginner

Equipment: None, just bring yourself

Performed for time.

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Duty Ready Drills Swipe right for workout ➡️ #3 AnakinSkill Level: BeginnerEquipment: NoneFocus: Legs/Cardio/Core Post y...
07/11/2020

Duty Ready Drills

Swipe right for workout ➡️

#3 Anakin

Skill Level: Beginner

Equipment: None

Focus: Legs/Cardio/Core

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Duty Ready DrillsSwipe right for workout ➡️ #2 “The Flat Line”Why is it called the flat line? CrossFit Coach explains “...
07/11/2020

Duty Ready Drills

Swipe right for workout ➡️

#2 “The Flat Line”

Why is it called the flat line? CrossFit Coach explains “There’s nothing quite like burpee box jumps for jacking the heart rate” 😮

Skill Level: Intermediate

Equipment: Dumbbell and Skipping Rope

Performed for time.

Male DB - 22.5kg
Female DB - 15kg

Beginner Male DB - 15kg - 20kg
Beginner Female DB - 10kg

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Duty Ready DrillsSwipe right for workout ➡️ #1 ‘Hannabell’Skill Level: BeginnerHow to scale: Complete for timeNotes: Str...
07/11/2020

Duty Ready Drills

Swipe right for workout ➡️

#1 ‘Hannabell’

Skill Level: Beginner

How to scale: Complete for time

Notes: Strict pull ups, chin to bar

Equipment: Pull up bar

Post your time below ⬇️

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Gainesville, FL
32601–32614, 32627, 32635, 32641, 32653

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