NO GROUP WORKOUT, COMPLETE ON YOUR OWN

Active Stretch

Warmup

2 x Burgener Warmups
15 Pullups
25 Double Unders

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 091030



"He who fears being conquered is sure of defeat." - Napoleon

0600 and 1145 @ Pelican Point

Active Stretch

Warmup
10 Handstand Pushups
15 Ring Dips
20 Wall Ball, 20 lbs

WOD

"Michael"

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

Post time to comments.

Compare to 091104



"Winners make goals, losers make excuses." - Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
20 Box Jumps
10 Overhead Squats, 65 lbs
10 Sumo Deadlift High-Pull, 65 lbs

WOD

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 091021



"When defeat comes, accept it as a signal that your plans are not sound, rebuild those plans, and set sail once more toward your coveted goal." - Napoleon Hill

1145 @ Pelican Point (Coach - Barriger)

Active Stretch

Warmup
10 Handstand Pushups (or 5 10 sec holds)
5 Muscle Ups
30 Double Unders

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090709



"Knowing yourself is the beginning of all wisdom." - Aristotle

0900 @ Pelican Point

Active Stretch

Warmup
10 Overhead Squats, 65 lbs
10 Hang Power Cleans, 95 lbs
10 Sumo Deadlift High Pulls, 95 lbs

WOD

Back Squat 5-5-5-5-5 reps

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Compare to 090930



Thanks to the crew that came out on Wednesday at 1230 to assist with putting up the posts for the new pullup bars. We will have four new bars very soon!

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
400m run
10 Handstand Pushups
20 Wall Ball, 20 lbs

WOD

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 090225



"Build up your weaknesses until they become your strong points." - Knute Rockne

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Overhead Squats, 65 lbs
15 Ring Dips
15 Kettlebell Swings, 1 1/2 pood

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (chest to bar)
10 Push-ups
15 Squats

Compare to 090515



"There are no gains without pains." - Benjamin Franklin

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Handstand Pushups
30 Double Unders
10 Pullups (Chest to Bar)

WOD

Four rounds, each for time of:
800 meter run
Rest for three minutes between each round.

Post times for each round to comments.

Compare to 090507



"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart." - Coach Glassman

0600 & 1145 @ Pelican Point

Active Stretch

WOD

Run 10 K

Course: Run from the pullup bars at Pelican Point to the Golf Course clubhouse and back. That is 3.1 miles. Repeat a second time for the required 6.2 miles.

Post time to comments.

Compare to 090713



"Victory belongs to the most persevering." - Napoleon

0600 & 1145 @ Pelican Point

Active Stretch

Warm Up

10 20-yard sprints
10 Deadhang Pullups
20 Situps w/ 20lb Med Ball

WOD

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Back Extensions

Post rounds completed to comments.



"If you don't have confidence, you'll always find a way not to win." - Carl Lewis

0600 & 1145 @ Pelican Point

Active Stretch

Warm Up
8 Handstand Pushups or (4) 10-second holds
15 Ring Dips
10 Split Jerks, 65 lbs

WOD

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.



"Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile." - Vince Lombardi, Football Coach

0600 & 1145 @ Pelican Point

Active Stretch

Warm Up

8 Handstand Pushups (on your own)
5 Muscle Ups or Progressions
10 Deadlifts, 135 lb
5 Deadlifts, 225 lb

WOD

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.



Great 1145 workout yesterday. Thanks to everyone that came out to see Tre off to his next command. You can see from the picture that Tre really had fun with Filthy Fifty.

0600 & 1145 @ Pelican Point

We will have a farewell workout for SSgt Eldredge at 1145. As most of you know, Tre has been coaching at CrossFit Cherry Point (CFCP) for two years. He has been an integral part of the day-to-day functioning of CFCP. Please come out to thank him.

Active Stretch

Warm Up

8 Handstand Pushups (on your own)
10 Deadhang Pullups
15 Back Extensions

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 091020



"Individual commitment to a group effort - that is what makes a team work." - Vincent Lombardi

0600 & 1145 @ Pelican Point

Active Stretch

Warm Up

10 Deadlift, 135lbs
7 L-Pullups (legs straight out in front , no kip)
20 Wall Balls, 20 lb

WOD

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.



"When you get to the end of your rope, tie a knot and hang on." - Franklin D. Roosevelt

0600 & 1145 @ Pelican Point

Active Stretch

Warm Up

8 Handstand Pushups (on your own)
10 Hang Power Cleans, 95 lbs
3 Muscle Ups

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 090127



"Courage is being afraid but going on anyhow." - Dan Rather