Wednesday, 16 Nov
Strength RDL 3 x 5 METCON 3RFT 400m run 20 OHS (40/30) 20 2 count Wipers
Tuesday, 15 Nov
Skill Handstand and Turkish Get-ups METCON AMRAP in 20 min 10 Power Cleans (60/40) 10 Wallball Shots 10 Toes to Bar
Monday, 14 Nov
Strength Good Morning 3 x 5 METCON 4 RFT 100m sprint, then 20 Burpee’s Rest for 3 min, then complete 20 Sledgehammer strikes 20 BW Deadlifts
News and Updates you should read…
A few things to put out here: 1. Starting Friday, 18 Nov we will not have a daily WOD. Instead you will use the remain 7 Fridays that are left in 2011 to find your Max Effort (ME) / Personal Record (PR) at the following 7 events: - Back Squat…
Part of the Crew
Great job to those that came in this morning and completed "Murph". Sorry we missed a couple - I was still catching my breath when Stu reminded me of the camera! Thanks Stu! Enjoy the rest of your weekend!
Saturday HERO WOD “Murph”
*Bring a weight vest if you have one... In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' It is now referred to as 'Murph' in honor of…
Congratulations to Amelia! She has had a great week here at The Dungeon. She lifted a new PR on the Deadlift and today climbed the rope 2x. Be sure to congratulate her next week when you catch up with her!
Friday, 11 Nov
Strength Front Squat 3 x 10 (I know we did this Monday - it isn't a typo) METCON Team WOD One person runs 400m, while the other Performs: 15 SDHP (40/30kg) 10 Box Jumps (24/20inch) 5 Dips When the person completes the run, they start where teammate left off. Score…
New Recipe added!
We just added Stu and Katja's Carrot Salad that they brought to the BBQ! Be sure to thank them for sharing it with us!
Thursday, 10 Nov
Skill Skip Rope METCON “Elizabeth” 21 / 15 / 9 Clean 135#/83# Ring Dips