WOD 091112

Meet at the weight room inside the Dam Neck base gym.

Clean and Jerk 1-1-1-1-1-1-1 reps.

WOD 091111

NO CLASS TODAY. VETERANS DAY!

WOD 091110

NO CLASS WEDNESDAY IN OBSERVANCE OF VETERANS DAY

Meet at the tennis courts outside the Dam Neck base gym.

“MURPH”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

If that scares you then try scaling using one of the below options. Thanks to the folks at CrossFit Brand X for providing the scaling for this monster.

Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Beginner scaling
For time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Newbie scaling
For time:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

WOD 091109

1130 group meet at the Dam Neck base gym.

Front Squats 5-5-5-5-5 reps.

091107-091108

REST DAYS.

WOD 091106

0730 and 1130 group meet at the Dam Neck base gym.

"Kelly"
Five rounds for time of:
Run 400 meters
30 box jumps
30 Wall ball shots

WOD 091105

0600 and 0730 group meet inside the Dam Neck base gym.

Complete two rounds for time of:
35 Double-under jump ropes or tuck jumps
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
35 Burpees