0600 & 1145 @ Pelican Point

Active Stretch

Warmup
7 Muscle Ups
15 Wall Ball, 20 lbs
5-4-3-2 Thrusters

WOD

Thruster 1-1-1-1-1-1-1 reps (these are work sets not warmups)

Post loads to comments.

Compare to 091103



"It is hard to fail, but it is worse never to have tried to succeed." - Theodore Roosevelt

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
400m Run
10 Handstand Pushups
25 GHD Hip Extensions

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 091120



"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy." - Martin Luther King, Jr.

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Cleans, 65 lbs
10 Handstand Pushups
25 Double Unders

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (these are squat cleans)
Ring dips

Post time to comments.

Compare to 091028



"Positive thinking is the key to success in business, education, pro football, anything you mention. The mind is your most powerful muscle." - Ron Jaworski

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
4 Warmup sets of Back Squat
After squats, 4 warmups sets of Shoulder Press (SP)
After SP, 4 warmups sets of Deadlift

WOD

"CrossFit Total"

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

Post total to comments.

The CrossFit Total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Compare to 091027



"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win." - Arnold Palmer

1145 @ Pelican Point
0600 CANX DUE TO WEATHER

Active Stretch

Warmup

10 Pullups, Chest to Bar
20 Kettlebell Swings, 1.5 pood
25 Double Unders

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 091005



"The purpose of any athletic endeavor is to challenge human limits both on and off the playing field." - Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Squat Cleans, 65lbs (work form)
20 Box Jumps, 24 inch
25 Double Unders

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.



"The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Walking Lunges w/bar overhead
10 Pullups, Chest to Bar
15 Wall Balls, 20lb, 10 foot target

WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 090715



"Be your best, seize the moment, greatness is a life mission, and leave a legacy." - From the book "Training Camp"

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

5 Handstand Pushups
5 Muscle Ups
5 Deadlift, 135lbs
5 Deadlift, 185lbs
2 Deadlift, 225lbs

WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 091127



"I didn't just jump back on the bike and win. There were a lot of ups and downs, good results and bad results, but this time I didn't let the lows get to me." - Lance Armstrong

0900 @ Pelican Point

Active Stretch

Warmup

10 Handstand Pushups
2 200m strides (work on form)
20 Broad Jumps

WOD

Run 10 K

Post time to comments.

Compare to 091218



"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." - Paul Bryant

0900 @ Pelican Point

Active Stretch

Warmup

5 Handstand Pushups
5 Skin the Casts, on the pullup bar
10 Walking Lunges, w/ 45lb bar overhead

WOD

For time:
10 Sit-ups
10 Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 Sit-ups
30 Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 Sit-ups
50 Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Compare to 090813



"It is impossible to win the race unless you venture to run, impossible to win the victory unless you dare to battle." - Richard DeVos

0900 @ Pelican Point

Active Stretch

Warmup

Burgener Warmup w/PVC
10 Handstand Pushups
300m row

WOD

3 rounds for time:
500m row
21 Burpees
400m run

Post time to comments.



"How do you go from where you are to where you want to be? I think you have to have an enthusiasm for life. You have to have a dream, a goal, and you have to be willing to work for it." - Jim Valvano, Basketball Coach

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 L-Pullups
15 Kettlebell Swings, 1.5 pood
20 Wall Ball, 20 lbs

WOD

Overhead squat 3-3-3-3-3 reps

Post loads to comments.



"Failure is simply the opportunity to begin again, this time more intelligently." - Henry Ford

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

5 Power Clean, 95 lbs
10 Toe to Bar
10 Handstand Pushups

WOD

For time:
155 pound Power clean 15 reps
25 Ring dips
155 pound Power clean 12 reps
20 Ring dips
155 pound Power clean 9 reps
15 Ring dips
155 pound Power clean 6 reps
10 Ring dips
155 pound Power clean 3 reps
5 Ring dips

Post time to comments.



"The optimist sees opportunity in every danger; the pessimist sees danger in every opportunity." - Winston Churchill

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 Deadlift, 185 lbs (concentrate on form)
15 GHD Situps
20 Pullups, chest to bar

WOD

Run 5 K

Route: start from pullup bars, run to golf course clubhouse (far edge near aircraft), run back to pullup bars. Distance is 3.1 miles.

Post time to comments.

Compare to 091119



"The purpose of any athletic endeavor is to challenge human limits both on and off the playing field." - Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 Handstand Pushups
15 Ring Dips
10 Squat Snatch, 65 lbs

WOD

Front Squat 5-5-5-5-5 reps

Post loads to comments.



"Suffer the pain of discipline or suffer the pain of regret!" - Unknown