"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Monday, November 30. 2009
0600 & 1145 @ Pelican Point
Active Stretch Warm Up 5 Muscle Ups 5 Handstand Pushups 10 Kettlebell Swings, 2-pood WOD "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Compare to 091001  "We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle Friday, November 27. 2009
No Group sessions @ Pelican Point
INDIVIDUAL EFFORT Active Stretch Warm Up 400 Meter Run 10 Deadlift, 135lb 5 Deadlift, 225lb WOD "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Post time to comments. Compare to 091012  "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." - Vince Lombardi Wednesday, November 25. 2009
0600 @ Pelican Point. 1145 Canx, Holiday routine.
Happy Thanksgiving Everybody ! Thursday is a rest day, relax, reflect, and be thankful. Friday WOD will be posted but will be an individual effort. Resume normal schedule on Monday, Nov 30th. Active Stretch Warm Up 10 Ring Dips 10 Pull Ups 5,4,3,2,1 Quick sets of Bench Press WOD "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 090629  “Life is a precious gift. Don't waste it being unhappy, dissatisfied, or anything else you can be.” - Unknown Tuesday, November 24. 2009
0600 @ Pelican Point Marina. 1145 TBD at this time.
Active Stretch Warmup 25 Double Unders 7 Muscle Ups 10 Skin the Cats WOD Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 Pullups 20 inch Box jump, 21 reps 21 Back extension 50 Walking lunge Post time to comments.  “Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.” - Unknown Author Monday, November 23. 2009
0600 and 1145 @ Pelican Point
Active Stretch Warm Up Box Jumps X 20 Bergener Warm Up X 2 O/H Squat 65# X 10 WOD Clean And Jerk 1-1-1-1-1-1-1 Reps Post loads to comments. Compare to 090324  "I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” - Leonardo da Vinci Friday, November 20. 2009
0600 & 1145 @ Pelican Point Marina
Active Stretch Warmup 400m run 10 Pullups 10 Handstand Pushups 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. Compare to 090924  “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” - Buddha Thursday, November 19. 2009
0600 & 1145 @ Pelican Point Marina
Run route will commence at Pull up bars and proceed to the golf course. The turn around point is located next to the F-4 Phantom across from the club house. Active Stretch Warmup 20 Walking Lunges 10 Burpees 5 20 yard sprints WOD Run 5 K Post time to comments. Compare to 091023  “Never mistake knowledge for wisdom. One helps you make a living; the other helps you make a life.” - Sandra Carey Wednesday, November 18. 2009
0600 & 1145 @ Pelican Point Marina
Active Stretch Warmup 400m run 10 Pullups 10 Kettlebell Swings, 1 1/2 pood WOD "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 091029  “Our attitude toward life determines life's attitude towards us." - John N. Mitchell Tuesday, November 17. 2009
0600 & 1145 @ Pelican Point Marina
Active Stretch Warmup 30 Double Unders 15 Ring Dips 5,4,3,2 Push Jerk WOD Push jerk 1-1-1-1-1-1-1 reps Post loads to comments.  Lt Dan George doing the Shoulder Press at the 1145 workout. Keep up the good work! Monday, November 16. 2009
0600 & 1145 @ Pelican Point Marina
Active Stretch Warmup 400m run 10 Pullups 10 Squat Cleans, 65 lbs WOD “Badger” 3 rounds: 95 lb Squat Clean, 30 reps 30 Pullups 800m run Post time to Comments.  "Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." - Coach Greg Glassman Friday, November 13. 2009
0600 & 1145 @ Pelican Point Marina
Active Stretch Warmup 400m run 2 Burgener Warmups 10 Hang Power Snatches, 65 lbs WOD Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters Post time to comments. Compare to 090428  LtCol Weaver doing the Push Press at the 0600 workout. Thursday, November 12. 2009
1200 @ Pelican Point Marina
Active Stretch Warmup 400m run 3 Muscle ups 10 Handstand Pushups WOD "Jason" For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Post time to comments. Compare to 090529 "We fail at the margins of our experience." - Coach Greg Glassman Wednesday, November 11. 2009
HAPPY VETERAN'S DAY
0800 @ Pelican Point Marina Active Stretch Warmup 10 Push Press, 65 lbs 10 Sumo Deadlift High Pull, 65 lbs 10 Wall Balls, 20 lbs WOD "Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments. Compare to 090910  Capt Mark Montgomery enjoying some pullups at the 1145 session. Tuesday, November 10. 2009
Happy Birthday Teufelhundens!!!
0600 & 1145 @ Pelican Point. Active Stretch Warm Up 25 Double Unders 10 Ring Dips 10 Pull Ups WOD Five Rounds for time of: 25 Pull Ups 25 Burpees Post time to comments.  This year marks the 234th Anniversary of the world's finest fighting force, the United States Marines. |
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