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"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps." CrossFit Cherry Point will host a Level I certification on 7-8 Aug 2010. Go to crossfit.com on the right hand side to get signed up. For the military rate ($800), register as an attendee and enter 8778 as the code. Wednesday, March 31. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 7 Muscle Ups 10 Handstand Pushups 25 Situps (unassisted) 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 100128  "Well done is better than well said." - Benjamin Franklin Tuesday, March 30. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 10 Sumo Deadlift High Pulls, 65 lbs 10 Push Press, 65 lbs 10 Wall Ball, 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 091111  "Seventy percent of success in life is showing up." - Woody Allen Monday, March 29. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 Skin the Cats (Rings) 10 Squat Cleans, 65 lbs 20 Overhead Lunges w/bar WOD: 10 rounds for time of: 10 Pull-ups (Kipping or Deadhang) 10 Ring dips Post time to comments.  When the world says, "Give up," Hope whispers, "Try it one more time." - Author Unknown Friday, March 26. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 10 Dead Hang Pull-ups 10 Burpees 10 Kettlebell Swings, 1.5 pood WOD: Two person team WOD for time: 400 meter run as a team 100 meter wall ball toss, 25 meter shuttle 100 meter fireman’s carry, 50 meters each 40 Hand stand push-ups, 20 each 40 Buddy squats, 20 each 40 Pull-ups, 20 each 40 Push-ups, 20 each 40 Double unders, 20 each One person works while the other rests, spots or is being carried.  "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." John F. Kennedy Thursday, March 25. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 400m run 10 Front Squats, 65 lbs 10 Overhead Squats, 65 lbs WOD: Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 100112  "Failure is the opportunity to begin again more intelligently." - Henry Ford Wednesday, March 24. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 7 Muscle Ups 10 Shoulder Press, 95 lbs 10 Sumo Deadlift High Pull, 95 lbs WOD: "Karen" For time: 150 Wallball shots, 20 pound ball Post time to comments. Compare to 090810  "Perseverance - Go over, go under, go around, or go through, but never give up." - The Essence of Leadership Tuesday, March 23. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 15 Kettlebell Swings, 1.5 pood 20 Walking Lunges w/med ball overhead, 20 lb 10 Bench Press, 95 lbs WOD: "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Go directly from bench press to pullups. Rest 2-3 minutes between rounds. Post reps for both exercises in all rounds. Compare to 091125  My attitude, my energy, my levels of motivation are directly tied to exercise." - Mac Anderson Monday, March 22. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 10 Handstand Pushups 20 Pullups 10 Deadlifts, 135 lbs WOD: For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters Post time to comments.  "Integrity does not blow in the wind or change with the tide. It is the inner image of our true selves" - Mac Anderson Friday, March 19. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 2 tire flips (two people) 10 Back Extensions 10 Pullups WOD: Two person team workout for time: 75 Box jump, 24 inch box 75 Pull-ups 75 Kettlebell swings, 1 pood Walking Lunge, 75 steps 75 Knees to elbows 15 Tire flips (do together) 75 Back extensions 75 Wall ball shots, 20 pound ball 75 Burpees 75 Double unders Finish each exercise before moving onto the next. One person is working and the other is resting.  "I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man." - George Washington Thursday, March 18. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 15 Box Jumps, 24 in 15 Situps w/Med ball 5-4-3-2 Split Jerk WOD: Split Jerk 1-1-1-1-1-1-1 reps (use stands) Post loads to comments. Compare to 091216  "Integrity is shown when no one is looking." - Anonymous Wednesday, March 17. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 200m strides 10 Broad Jumps 15 Wall Balls, 20 lb WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments. Compare to 100104  "There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley Tuesday, March 16. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 Ring Dips 10 Overhead Squats, 65 lbs 25 Situps WOD: "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 090923  "Our real problem, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow." - Dwight D. Eisenhower Monday, March 15. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 Hang Squat Cleans, 65 lbs 5 Hang Squat Cleans, 95 lbs 5 Handstand Pushups 25 Double Unders WOD: Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents Rope climb substitution = 7 strict pull ups per ascent, 21 strict pull ups total. (For extra credit, do L pull ups instead of strict) Post time to comments. Compare to 090811  Rope Climbing was an Olympic Gymnastic event at one time, but was removed from that venue after the 1932 Games. In the United States, competitive climbing on both 20 ft and 25 ft, 1.5 inch diameter natural fiber ropes was sanctioned by both the AAU and the NCAA until the early 1960s, when these organizations dropped the events. As a result, intercollegiate competition in the USA disappeared at this time. In Olympic Games held in the USA, competitors climbed a 25 ft (7.62m) rope, but when post-1896 Games were held in Europe, an 8m (26.3 ft) rope was used. In almost all contests, athletes climbed for speed, starting from a seated position on the floor and using only the hands and arms. Kicking the legs in a kind of "stride" was normally permitted. However, at the 1896 Olympic Games, competitors were ranked by both time and style (holding an L-position) on a rope so long (15 meters) that some climbers did not reach the top and were therefore excluded. In all succeeding Olympics through the 1932 Games, competitors were judged strictly by time of ascent on a shorter rope. -"Rope Climbing", Wikipedia. Friday, March 12. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 10 Front squat, 65lbs 10 Overhead squat with bar 10 1 / 1.5 / 2 pood kettlebell swings WOD: Back Squat 3-3-3-3-3 reps Post loads to comments.  "Courage - a perfect sensibility of the measure of danger and a mental willingness to endure it." - William Tecumseh Sherman Thursday, March 11. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 Skin the Cats 10 Med Ball Cleans, 20lbs M, 14lbs F 15 Burpees WOD: Complete as many rounds as you can in 30 minutes of: 5 Pull-ups 5 Ring dips 15 Sit-ups Post rounds completed to comments. n  "People may never believe what you say, but they'll always believe what you do" - Unknown |
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