Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Friday, May 18. 2012

0600 and 1145 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
Row 500 Meters
5 Minutes of Agility Drills
2 Rounds
5 Pull-ups
5 Push-ups
5 GHD Sit Ups
5 Jumping Squats

WOD

"Barbara"

5 rounds
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

A proper warm up will prevent injury and allow you to continue to put out maximal effort.

Posted by Joe OHoro at 01:00 | Comments (2) | Trackbacks (0)

Thursday, May 17. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
5 Minutes of Agility Drills
3x Burgener Warm Up
3x Bear Complex (95/65)
Mobility Exercises

WOD

Snatch
3-3-3-3

Broken Burpees
Max rounds in 7 minutes
7x Push-ups
7x Sprawl
7x Squat jumps

Hang Snatch
3-3-3-3

Posted by Joe OHoro at 01:00 | Comments (2) | Trackbacks (0)

Wednesday, May 16. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
3 Rounds
30 Double Unders
20 Step Ups w/ 25 lbs OH (24)
10 Strict Press (115/85)

WOD

5 rounds:
Run 400m
10 HSPU

Remember to take care of yourself after the WOD as well. Stretching and mobility are equally as important as doing the work itself...

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Tuesday, May 15. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
Run 400 Meters
4 Minutes of planks
3x Burgener Warm Up
20 KB Swings (1.5/1)
Shoulder Mobility

WOD

KETTLE-HELL, Part 1
KB snatch intervals (36#/24#)
Goal is max reps per work interval, total reps=score
20x (15:15)
Rest 2 minutes after last interval
10x (30:30)
Rest 2 minutes after last interval
15s left arm + 15s right arm, no rest between sets
Rest 45 seconds
30s left arm + 30s right arm, no rest between sets

Posted by Joe OHoro at 01:00 | Comments (7) | Trackbacks (0)

Monday, May 14. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
3 Rounds
5 Deadlift (135/115)
5 SDHP (1.5/1)
5 Burpee Box Jumps

WOD

Hang Clean
5-5-3-3-2-1

Then:
3rds:
Bear Crawl 50m
15 OH Walking lunges (45/25)
15 Box Jumps (30/24)

Posted by Joe OHoro at 01:00 | Comments (8) | Trackbacks (0)

Friday, May 11. 2012

0600 and 1145 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.

Warm Up
2rds
5 burpee box jumps
10 deadlifts (135,95lbs)
5 toes-to-bar
10 wall ball

WOD
For time:
3 rounds of:
7 Deadlifts (345/225 lbs)
7 Muscle-ups
Then:
3 rounds of:
21 Wall ball shots (20/14 lbs ball to 10')
21 Toes-to-bar
Then:
100-foot Farmer carry (2/1.5 pd)
28 Burpee box jumps (24"/20")
100-foot Farmer carry (2/1.5 pd)
3 Muscle-ups

Awesome work this week with Crossfit Regional WODs!

Posted by Oscar Moore at 01:00 | Comments (2) | Trackbacks (0)

Thursday, May 10. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

Warm Up
2rds
5 pull-ups
10 push-ups
10 OHS w/PVC
10 Box Jumps
10 Sit-ups
Then find your weight for the WOD (SCALE)
5 Back Squats
5 Front Squats
5 Shoulder-to-overhead
5 OHS

WOD
2012 CrossFit Games Regional: Individual Event 4

For time: (30 min cut-off)
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Leave your pride at the door..scale...scale...scale...reps and weight

Posted by Oscar Moore at 01:00 | Comments (6) | Trackbacks (0)

Wednesday, May 9. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

Warm Up
50yd Sprints X4
2rds
10 Back Squats
10 Press
10 Overhead Squats
5 KB Snatch (alt) 1pd

WOD
2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

"Whatever is worth doing is worth doing well"...unknown

Posted by Oscar Moore at 01:00 | Comments (8) | Trackbacks (0)

Tuesday, May 8. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

Warm Up
Burgner Warm-up X 3 w/PVC then bar
Row 200m
10 KB Snatch (5L/5R)
100m KB Farmers walk
5 pistols
10 Air Squats
10 Hang Cleans, 65lbs/45lbs

WOD

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225/135 pound Hang clean, 30 reps

Click here for standards

The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity.

Posted by Oscar Moore at 01:00 | Comments (8) | Trackbacks (0)

Monday, May 7. 2012

0600, 1145 and 1630 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

Warm Up
2rds:
10 Wall Balls, 20/14lbs, 10ft target
10 deadlifts, 135/95lbs
15 abmat sit-ups

WOD
"Diane"
21-15-9
Deadlifts, 225lbs/135lbs
Handstand push-ups

Handstand Push-up Progression

Posted by Markum King at 01:00 | Comments (5) | Trackbacks (0)

Friday, May 4. 2012

0600 and 1145 classes in Bldg 1782

Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!

Warm Up
3rds:
Bear Crawl down & back the length of the box
10 Burpee Box Jumps (24/20)
15 Air Squats

WOD
KB Fran
21-15-9
KB snatch, alt. arm (1.5/1)
Pull-ups

Keep up the good fight. Happy Friday!

Posted by Markum King at 02:00 | Comments (0) | Trackbacks (0)

Thursday, May 3. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
2 rds:
5 Shoulder Press
5 Push Press
5 T2B
10 Sit-ups

WOD
AMRAP in 10 minutes
4 Handstand push-ups
8 KB swings (72#)
12 GHD sit-ups

Power Cleans
5-5-5-5-5

Classic pic!

Posted by Markum King at 02:00 | Comments (5) | Trackbacks (0)

Wednesday, May 2. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
400m run
Dynamic w/u
3rds:
10 Box Jumps
10 T2B or GHD Sit-ups
Hip Extensions or Superman's

WOD
3 rounds for time:
50 DU's
40 Push-ups
30 Burpees
20 Ring dips
10 Strict Pull-ups

"If you can DREAM it, you can DO it." - Walt Disney

Posted by Markum King at 02:00 | Comments (4) | Trackbacks (0)

Tuesday, May 1. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
Burgener Warmup 3x
2rds:
5 Front Squat (95/65)
5 Shoulder Press (95/65)
5 Deadlift (95/65)

WOD
Snatches
3-3-3-3-3

Then:
AMRAP in 7 minutes
5 Thruster (115/85)
10 SDLHP (115/85)

Check-out the path of the bar.

Posted by Markum King at 02:00 | Comments (6) | Trackbacks (0)

Monday, April 30. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
4 Burpees
30 DU's
19 Push-up's
8 Pull-up's
5 OHS (65/45)

WOD
"Rocksand's B-day WOD"

For time, complete 27 reps of the following:
Row (for Calories)
OH Squats (135/95)
C2B Pull-up's
K2E
Sit-ups
Air Squats
cleaNs (135/95)
Double Unders