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CMC HQ has been hard at work designing the CMC Workout of the Day program to get all our competitors ready to handle the mental and physical challenges of the PIT and our military-style obstacle course! To help you prepare, the Civilian Military Combine has been traveling around the country bringing "The PIT" to local gyms and boxes -- Tune in to our Facebook wall for videos of our visits. If you want to schedule a visit to your box, contact us!

06
Aug

WOD – Week 8, Day 3

Posted in Training

Strength and Conditioning: (3 rounds) 
- Run 400 meters
- 21 Kettlebell Swings – Men 24 kg/ Women 16 kg
- 12 Pull-ups

Go easy at 70% effort

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 2

Posted in Training

Strength and Conditioning:
5 sets of 3 reps of back squats go heavy but only about 70% of max rep

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 1

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 7

Posted in Training

Run Workout:
Take a 20 minute run.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 6

Posted in Training

Strength and Conditioning Workout: (for time)
- 100 meters Farmer’s Walk – Men 24 kg / Women 16 kg
- 50 Deadlifts 45% of 1RM
- 50 Situps
- 100 meters Farmer’s Walk – Men 24 kg/ Women 16 kg

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 5

Posted in Training

Metabolic Conditioning: (3 rounds )
- 45 seconds of box jumps (rest :10 seconds)
- 45 seconds of Thrusters Men 75 lbs / Women 45 lbs  (rest :10 seconds)
- 45 seconds of Burpees (rest :10 seconds)
- 45 seconds of Kettlebell Swings Men 24kg / Women 16 kg.

Rest 1 min in between rounds

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 4

Posted in Training

Strength and Conditioning:
Take the day off or Body Weight skill work

Running Workout: (3+ Hours Before or After Body Weight Skill Work)
Run: 6-8 x 1000 meters, rest 2:00-3:00, hold within 3-5 seconds

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 3

Posted in Training

Strength:
Dynamic Exercise (3 reps every :45 seconds for 8 rounds ): Bent Over Barbell Row

Rest 5-10 minutes

Metabolic Conditioning: (As many rounds as possible in 12:00 of)
- 15 Push ups
- 15 Box Jumps – 24″ men / 20″ women
- 15 Toes to Bar (if unable to do toes to bar then do Knees to chest)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 2

Posted in Training

Strength and Conditioning: (3 rounds for time of)
- 50 Double Unders (if unable to do double unders, do 250 singles or 50 tuck jumps (knees to chest)
- 21 Kettlebell Swings 1.5/1 pood
- 15 Overhead Squats-  Men 95 lbs / Women 65 lbs

Run Workout: (3+ Hours Before or After Strength & Conditioning WOD or Strength & Conditioning Recovery)
Run: 100 meters on the minute for 12 minutes

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 1

Posted in Training

Strength:
Dynamic Exercise (3 reps every: 45 seconds for a total 10 rounds): Sumo Deadlift (50-65% of max effort)

Rest 5-10 minutes

Metabolic Conditioning: (For time)
- Row 1000 meters
- 50 Thrusters 45lbs
- 40 Box Jumps
- 30 Kettlebell Swings 1.5/1 pood
- 20 Burpees
- 10 Pull ups
- Row 1000 meters

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

Instagram

#Repost from @hollyrilinger. This isn't a summer body. This is an every damn day body. When I take off my winter coat I see the exact same thing I see when I put on my bikini. When we stop seeing fitness as a seasonal journey we see LASTING change. Make this your life. Make this an #everydamndaything #justdoit #saynotosummerbodies #yearround #abs #sixpack #cmcombine #flywheel #nevercoast

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Today we are kicking off the first of CMC's TEN Tips from @teninstitute at @evfperformance. Click PLAY to meet USATC's Doctor of Physical Therapy, @jared_tunkel, and to learn more about products that will help fuel your performance. Check out our FB page for more info. #cmcombine #teninstitute #teamevf #hydrocell #fuel #fitnesscommunity #TENtips

cmcombine

#Repost @teamdangeroushq. Some people do the open. And others DO the open. @peterfrelikmedia gets all the style points. #cmcombine #crossfit #nike #reebok #captainamerica #crossfitopen #style #teamdangerous

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team_no_days_off @chiliza #socks LoL
About 2 days ago
chiliza @team_no_days_off sock game on point!
About 2 days ago
team_no_days_off @chiliza yes indeed. I need something like this for my next obstacle course event 😁😁😁☑
About 2 days ago