Workout for Friday, 1 May

***Marco will lead the 0600 class. Senior man leads 1130 class.***

***T-Shirts are 10% off today. Click the link to the right.***

1. Drink lots of water. Stay hydrated. Stay away from supplements!

2. WOD:

4 rounds for time:
400m Run
50 Air Squats (Full Range of Motion - Below Parallel!!!)

Post time to comments.

Start point: Tree with climbing rope. Turn-around point: Dumpster.

See you at 113o.

Workout for Thursday, 30 April

***Marco will lead the 0600 class. Senior man leads 1130 class.***

***T-Shirts are 10% off today. Click the link to the right.***

1. As the temperature gets hotter, please continue to drink lots of water. Stay hydrated. Stay away from supplements!

2. WOD:

800 meter run X 4

Partners of similar fitness levels relay for the duration of the workout. One Marine runs the 800 course. The runner tags his partner. The partner runs the 800 course. Repeat 4 times.

Start point: Tree with climbing rope. Turn-around point: Surgeon's Row.

See you at 113o.

Workout for Wednesday, 29 April

***Marco will lead 0600 class. I will lead 1130 class.***

WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

See you at 1130!

Workout for Tuesday, 28 April

***0600 Class is back! I will lead the 1130 class***

Skill development: Push Jerk

WOD:

400m run
95# Hang Power Clean, 15 reps (sub front squat for newbies)
95# Push Jerk, 10 reps
Burpees, 5 reps

x 3 rounds

Post time to comments.

Workout for Monday, 27 April

***No 0600 class. 1130 class only.***

In honor of the Great Basin Regional Qualifer for the CrossFit Games:

Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

Spealler won this event with a time of 5:02! How will you do?

Do not fear! Coaches will help you scale weight and rounds.

See you at 1130.

Workout for Friday, 24 April

***No 0600 class. 1130 class only.***

WOD:

50m farmer carry, 90#
40 paces walking lunge
30 box jumps, 1 tire high
20 push press, 95#
10 med ball cleans, 20#

x 3 rounds

Post time to comments.

See you at 1130.

Workout for Thursday, 23 April

***No 0600 class. 1130 class only.***

WOD:

Three rounds for time of:

21 65# SDHP
21 Burpees
Run 400 meters

Post time to comments.

See you at 1130.

Workout for Wednesday, 22 April

***No 0600 class. 1130 class only.***

WOD:

Cindy

5 pullups
10 pushups
15 air squats

AMRAP in 20 mins.

Post time to comments.

Workout for Tuesday, 21 April

***No 0600 class. 1130 class only.***

WOD:

95# thrusters, 10 reps
pushups, 10 reps
pullups, 10 reps

5 rounds for time.

Coaches will help you scale appropriately: by weight, by reps, by rounds; or a mix of the three.

Post time to comments.

Workout for Monday, 20 April

***No 0600 class. 1130 class only.***

WOD:

400m run
50 Superman back extensions
50 Situps
x 4 rounds for time.

Post time to comments.

See you at 1130!

Workout for Friday, April 17

***No 0600 class this week. I will lead the 1130 WOD.***

1. Am excited by the new and returning faces. Thanks for coming out!

2. WOD

400m run
95# front squat, 10 reps
burpees, 10 reps
box jumps, 10 reps (2 tires-high)

x 4 rounds

Post time to comments.

See you at 1130.

Workout for Thursday, 16 April

***No 0600 class this week. I will lead the 1130 WOD.***

1. Super turn-out yesterday. Thanks for coming out. Good work by all...

2. WOD

Walking lunge, 20 paces
21 Push-ups
21 Sit-ups
Walking lunge, 20 paces
18 Pull-ups
18 Sit-ups
Walking lunge, 20 paces
15 Push-ups
15 Sit-ups
Walking lunge, 20 paces
12 Pull-ups
12 Sit-ups
Walking lunge, 20 paces
9 Push-ups
9 Sit-ups
Walking lunge, 20 paces
6 Pull-ups
6 Sit-ups

Post time to comments.

See you at 1130.

Workout for Tuesday, 15 April

1. Great work yesterday, folks. Thanks for coming out in the rain.

2. WOD

21-15-9
400m run
Knees to Elbows
45# OHWL
20# ball slams

Post time to comments.

See you at 1130.

Workout for Tuesday, 14 April

***There is no 0600 class tomorrow. I will lead the 1130 workout***

1. Today is day 100 of the pullup/burpee challenge!

2. WOD

AMRAP in 15 minutes:
95# SDHP, 10 reps
50m Sprint
Burpees, 5 reps
50m Sprint

I'll help you scale appropriately.

Post rounds to comments.

See you at 1130.

10.40% OFF T-Shirt Sale

CF Camp Lejeune offers its shirts through Zazzle.com. In honor of April 15 (Tax Day) Zazzle is running a 10.40% OFF sale on all merchandise today through Wednesday. Get your CF Camp Lejeune shirt today! Click HERE.

Easter Weekend: 10-13 April

1. There will be no WOD today or Monday. The next workout is scheduled for Tuesday, 14 April.

2. Happy Easter. He is risen!

See you on Tuesday.

Workout for Thursday, 9 April

***There is no 0600 class tomorrow. I will lead the 1130 workout***

1. Today is day 95 of the pullup/burpee challenge.

2. WOD

AMRAP in 20 minutes:
95# push press, 10 reps
90# farmers walk, 50m
pullups, 10 reps
90# farmers walk, 50m

I'll help you scale appropriately.

Post time to comments.

Workout for Wednesday, 8 April

***There is no 0600 class tomorrow. I will NOT be at the 1130 workout***

1. Today is day 94 of the pullup/burpee challenge.

2. I cannot be there today at 1130. Here is a non-equipment WOD. Senior man at 1130 supervise a warm-up and yell, "3, 2, 1... Go!"

4 rounds for time:
400m Run
50 Air Squats

Post time to comments.

Workout for Tuesday, 7 April

***No 0600 class today. I will lead the 1130 class.***

1. Today is day 93 of the pullup/burpee challenge.

2. Wanted to recognize the strong representation from 8th Comm. Welcome to CrossFit Camp Lejeune!

3. WOD:

21-15-9
225 lb deadlift
burpees
pullups

Will start with our normal warmup and instruction. I will help you scale weight and reps appropriately for your skill level.

Post time to comments.

Workout for Monday, 6 April

***Marco will lead the 0600 class. I will lead the 1130 class.***

1. Today is day 92 of the pullup/burpee challenge.

2. WOD:

Run 1 mile stopping at the top of every minute to execute 10 squats. We'll run the 800m course twice. Make sure you wear your sports watches. WOD ends at 25 minutes if you haven't finished the mile by then...

Post time to comments.

Workout for Friday, 3 April

***Marco will lead the 0600 class. I will lead the 1130 class.***

1. Today is day 89 of the pullup/burpee challenge.

2. The 0600 WOD is Marco's Choice.

1130 WOD:

Today we'll execute an AMRAP Buddy-Pair Ammo Resupply - a team combat conditioning workout. Replicating the Fog of War, details will be revealed at the box. Bring your friends. Dress appropriately.

See you at 1130.

Workout for Thursday, 2 April

1. Today is day 88 of the pullup/burpee challenge.

2. 5K run on your own. We will not meet at the box.

See you on Friday.