Workout for Wednesday, 11 November

No organized WOD on Wednesday or Thursday.

Next time we get together: Friday at 0600.

See you then.

Workout for Tuesday, 10 November

Happy Birthday, Marines!

WOD:

.5 Nicole
10 min AMRAP
Max reps pullups
200m run

See you in the gym at 0600.

Workout for Monday, 9 November

WOD:

65# Thrusters, 10 reps
Bear Crawl, 50 meters
x 10 rounds

See you at 0600.

Workout for Friday, 6 November

WOD: Buddy Pair Workout.

Meet in the gym.

See you at 0600.

Workout for Thursday, 5 November

Rest Day. See you on Friday.

Workout for Wednesday, 4 November

Great effort this morning. We'll meet in the gymnasium again tomorrow for the warmup.

WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

See you at 0600.

Workout for Tuesday, 3 November

Was great to have the crew back together again after the big move to Stone Bay!

WOD:

Cindy
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats

We'll meet in the gymnasium, warm up, and head out to the pullup bars. See you at 0600.

Workout for Monday, 2 November

Meet at the SB gymnasium.

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 15 lengths of basketball court, touching baseline.

See you at 0600.

Workout for Friday, 30 October

Team Workout. Meet at the SB Gymnasium at 0600.

Workout for Thursday, 29 October

We'll meet inside the gymnasium at 0600.

500m row
AS, 50 reps
45# Push Press, 50 reps
x 4 rounds

See you then.

Workout for Wednesday, 28 October

No WOD tomorrow (Wed). Will be back on Thursday.

See you then.

Workout for Tuesday, 27 October

We are going to recock today's workout for tomorrow. We'll meet in the Stone Bay Gymnasium at 0600.

See you there.

Workout for Monday, 26 October

Tomorrow is our inaugural workout at Stone Bay! We will be meeting at the quadcons - now located behind the Stone Bay Gymnasium adjacent to the Weapons Field Training Battalion CP.

WOD:

1000m row
35# KB Snatch, 10 reps
25# OHWL, 10 steps
Burpees, 10 reps
750m row
35# KB Snatch, 20 reps
25# OHWL, 20 steps
Burpees, 20 reps
500m row
35# KB Snatch, 30 reps
25# OHWL, 30 steps
Burpees, 30 reps

See you at 0600.

Saturday, 24 October

Billy, Andrew and I executed Family CF this AM.
Andrew: Puppy Mailbox Run, 10 Burpees, 5 Pushups, x 3 rounds
Billy: per video

Daddy: 400m run, 185# DL - 10 reps, 50 Double-Unders, x 5 rounds. Needed a calendar to time my effort.

See you on Monday.

Update - 21 October

Tomorrow: Rest Day.

CrossFit Camp Lejeune will be moving to Stone Bay on 23 October. Our new location will be behind the Stone Bay gymnasium. Our first workout at our new location will be 0600 Monday, 26 Oct.

See you then.

Workout for Wednesday, 21 October

Start time tomorrow: 0630

We'll meet at 0630, warm up, and execute a 15 minute Cindy. Please plan on getting back to your commands/offices a little later than normal. Will need some help prepping the quadcons for shipping to Stone Bay.

See you at 0630.

Workout for Tuesday, 20 October

WOD:

Nicole

AMRAP
Max pullups
400m run

If you fall off the bar, you run!

Workout for Monday, 19 October

From CFNYC:

"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

Post weight of kettlebell and time to comments.

Workout for Friday, October 16

WOD:

20 min AMRAP
250m row
135# DL, 10 reps
25# OHWL, 20 steps

See you at 0600.

Workout for Thursday, 15 October

WOD:

1/2 Murph

For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

See you at 0600.

Workout for Wednesday, 14 October

Welcome back from the long weekend.

WOD: Karen

150 Wall-balls for time.
20# ball at 10ft target.

See you at 0600.

Workouts for Columbus Day Weekend

No organized workouts Monday 12 October and Tuesday 13 October. Next organized WOD on Wednesday. See you then.

I have a "$10-off" promo card for Zazzle if any of our regulars are thinking about buying a CFCL shirt. Contact me through comments.

Workout for Friday, 9 October

1. We've set the day of our move to Stone Bay: 20 October. We will execute our last workout that Tuesday and prep the boxes for transit. Will expect all athletes to be present. Make arrangements to stay at the box until 0715 so that we can work in the daylight.

2. Team WOD tomorrow.

See you at 0600.

Workout for Thursday, 8 October

Rest Day.

See you on Friday.

Workout for Wednesday, 7 October

WOD:

400m run
185# DL, 20 reps
Burpees, 20 reps
Situps, 20 reps
x3 rounds

See you at 0600.

Workout for Tuesday, 6 October

WOD:

Helen

400m run
1.5 pood KB swing, 21 reps
pullups, 12 reps
x 3 rounds

See you at 0600.

Workout for Monday, 5 October

WOD:

500m row
50 AS
400m run
50 AS
500m row
50 AS
500m run
50 AS

See you at 0600.

Workout for Friday, 2 October

WOD:

Team - Fight Gone Awry

***Update***

We did a modified Fight Gone Bad substituting: med ball goblet squat for wall ball; 65# SDHP for 75# SDHP; 24" box jumps for 20" box jumps; and 65# push press for 75# push press.

Results for today click here. Great job everyone!

***********

See you at 0600.

Workout for Thursday, 1 October

Rest Day. See you on Friday for a team WOD.

Workout for Wednesday, 30 September

WOD:

185# DL
65# OHS
35# KB Snatch
21, 18, 15, 12, 9, 6, 3

See you at 0600.

Workout for Tuesday, 29 September

WOD:

1000m row
21 pullups
21 pushups
800m run
15 pullups
15 pushups
400m run
9 pullups
9 pushups

See you at 0600.

Workout for Monday, 28 September

WOD:

95# front squat
1 front squat the first min.
2 FS the 2nd min.
3 FS the 3rd min.
Continue as long as you are able.

Post number of mins to comments.

See you at 0600.

Workout for Friday, 25 September

WOD:

Team workout. Bill is back - and you can bet that the WOD will include burpees and OHS!

See you at 0600!

Workout for Thursday, 24 September

No organized CF tomorrow. Team event on Friday.

See you then.

Workout for Wednesday, 23 September

WOD:

A scaled variation on the CrossFit games triplet:

AMRAP 8 minutes:
95# Push press/Push jerk, 4 reps
1.5 pood Kettlebell swings, 8 reps
Situps, 12 reps

See you at 0600.

Workout for Tuesday, 22 September

WOD:

6 rounds for time:
10 135#dead-lift
10 pullups
10 burpees

See you at 0600.

Workout for Monday, 21 September

Sorry for the late post...

21-15-9

400m run

65# push press

Tire Flip (scaling will be a deadlift)

Ring Pushups

See you at 0600.

Workout for Friday, 18 September

WOD: Team event.

See you at 0600.

Workout for Thursday, 17 September

No organized WOD tomorrow. Team WOD on Friday.

Workout for Wednesday, 16 September

WOD: Deadlift 3-3-3-3-3 reps

See you at 0600.

Workout for Tuesday, 15 September

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Workout for Monday, 14 September

WOD: "Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Workout for Friday, 11 September

WOD:

Team event. We'll be using our new plyoboxes and reducing obstacles!?!

See you at 0600.

Workout for Thursday, 10 September

WOD: Nicole

As many rounds as possible in 20 minutes:

400m run
Max rep pullups

Score is the total number of pullups completed.

Workout for Wednesday, 9 September

1. Welcome back from a 5-day weekend!

2. Tomorrow"s WOD:

5 rounds for time:
400m run
25 burpees

See you at 0600.

Saturday, 5 September

The plyoboxes are done with three coats of varnish. Next, we'll see if anyone slips off the top of the boxes! May have to get some non-skid application for stairwells and apply it to the top of the boxes...

Workout for Friday, 4 September

Tomorrow's WOD: Ammo Resupply #3

Updated WOD description:

Buddy Pair workout: With six different piles of weights, team rolls the dice for "ammo can" assignment. First pile - 5 gal water jug; second pile - two 35# ammo cans; third pile - 45# plate and 25# plate... Team must carry "ammo cans" once around H-1 stopping at each corner to do one of the following exercises at each corner (first corner - burpees; second - Supermen; third - Air Squat...):

50 Burpees per team
200 Supermen per team
200 Air Squats per team
50 Pullups per team

Have a safe weekend. Next CFCL workout is Wednesday, 9 September.

Workout for Thursday, 3 September

1. Rest day for the Regulars. 5K on your own for everyone else. Team workout on Friday.

2. I fear that I was not clear this morning about the Rx'd weight for Helen. Helen is executed with a 1.5 pood KB which is equal to 54#, not 35#. For those of you who scaled to the 35# KB, mark your notebooks with an appropriate note. Nevertheless, great work this morning!

Workout for Wednesday, 2 September

Tomorrow's WOD:

Helen

400m run
1.5 pood KB swing, 21 reps
pullups, 12 reps
x 3 rounds

See you at 0600.

Workout for Tuesday, 1 September

1. Applied a second coat of varnish tonight. Ran out before the job got finished. Need to get more... Also, found a Marine in the neighborhood with a pickup truck to bring in the boxes on Thursday. Sheri wants her garage back!

2. I procured some floodlights for field. You should see them this week, too.

3. Tomorrow's WOD: 2K row.

Will push the fastest athletes out first. Will then instruct basic elements while you waiting to get on the rowers. Each heat should take less than 10 minutes total...

See you at 0600.