Crossfit Cherry Point - Entries from January 2009

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

Friday, January 9. 2009

0630 and 0900 ONLY @ MACG-28 Pullup Bars

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

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NO 1145 WORKOUT ON MONDAY, 12 JAN.

Posted by Dave Joseforsky at 02:00 | Comments (9) | Trackbacks (0)

Thursday, January 8. 2009

0630, 1145, 1630 @ MACG-28 Pull Up Bars

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds completed to comments.

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"Success means having the courage, the determination, and the will to become the person you believe you were meant to be” - George Sheehan

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

Wednesday, January 7. 2009

0630, 0900, 1145 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

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“In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive.” - Lee Iacocca

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

Tuesday, January 6. 2009

0630, 1145, & 1630 @ MACG-28 Pullup Bars

"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 lowest reps from each of the four exercises to comments.

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The amount of workout sessions after 11 January will start to decrease due to the amount of coaches deploying. Check the website daily for workout times.

Posted by Dave Joseforsky at 02:00 | Comments (8) | Trackbacks (0)

Monday, January 5. 2009

0630, 0900, 1145, 1630 @ MACG-28 Pull Up Bars

Power clean 3-3-3-3-3 reps

Post loads to comments.

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Power cleans are from the ground to the floor. There is no need for a full front squat.

Posted by at 02:00 | Comments (10) | Trackbacks (8)

Friday, January 2. 2009

0900 WORKOUT ONLY @ MACG-28 PULLUP BARS

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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NORMAL SCHEDULE ON 5 AND 6 JANUARY.

Posted by Dave Joseforsky at 02:00 | Comments (5) | Trackbacks (17)

Thursday, January 1. 2009

Happy New Year! 2008 was a great year for Crossfit Cherry Point as we were established as an affiliate. Thank you to the coaches for the volunteer support and all the motivation from those that came to workout. Let's ring in 2009 with some more great workouts.

NO CROSSFIT CHERRY POINT WORKOUTS TODAY

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

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