Let's Get Nasty -- WOD for 100109 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Let's Get Nasty


WOD for Thursday 1000109Today’s Schedule — Click Here
“Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Post Time To Comments 
This is s CrossFit Benchmark WOD. Sub for muscle ups is assisted muscle ups or 4 pullups AND 4 ring dips for 1 muscle up.

**Gym Health Update**
It’s early in the cold and flu season, but we want to be proactive and do everything we can to keep everyone healthy, germ free, and CrossFitting!  You may have heard about the possible swine flu outbreak that has already struck the Duke Football Team.  Click here for specific recommendations from the CDC to protect yourself from getting sick this Fall and Winter. 

We are asking that all of our athletes help to maintain a safe and healthy gym environment by taking the following additional precautions when working out with us: 
1)  Use the Purel Hand Sanitizer located at the front door when you arrive before touching any equipment. 
2)  After your workout is over, wipe down all equipment you used with the anti-bacterial Gym Wipes located by the cubbies.  This includes all bars, kettlebells, dumbbells, medicine balls, pullup bars, rings, abmats, and GHDs. 
3)  If you produce a puddle of sweat, and hopefully you do, wipe it down with Gym Wipes or spray the area with sanitizer.
4)  No spitting!  This includes water or anything else!
5)  If you’re feeling under the weather (runny nose, cough, sneezing) consider taking the day off.  You can always WOD again tomorrow or the next day.  Don’t get everyone else sick!

If everyone works together we can be sure that nothing gets in the way of our CrossFit progress!

Putting CrossFit Endurance To The Test
More Vitamin D = Less Chance of Dying

Duke ARMY ROTC, who completed their own FGB on Tuesday morning (many first time CrossFitters) and help us raise over $8500 for Wounded Warriors!

  1. Jack W. Reply
    http://www.midatlantichopper.com/MAHC/Competitors/Entries/2009/9/24_Becky_Tippett.html Go Becky!
  2. Matt H Reply
    Anyone who is interested....western states 100 lottery open till oct 15th http://ultrasignup.com/events/lottery.aspx?did=5752
  3. Chad E Reply
    Love this workout! 10:02 as rx'd
  4. becky t Reply
    thanks, jack! chad - you kicked ass this morning! i love being able to look back and see improvement...21:24 w/95 and pullup/dip subs - nearly 8 minutes faster than august and one whole round of dips with no band! getting a muscle up before the end of the year would be awesome.
  5. Allison B Reply
    Chad and John H- way to KILL it! :-) You guys ROCK!

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