Cherry Point CrossFit Challenge

0900 @ Pelican Point



Timeline

0900 - Sign in begins
0930 - 1st WOD (males)
1100 - 1st WOD (females)
1230 - Kids WOD
1300 - 2nd WOD (males)
1400 - 2nd WOD (females)

We will have the grill going for lunch and will provide chicken, hamburgers, fruits, vegetables and some refreshments. We are asking for a $20 donation to help cover the food and other miscellaneous items. Any money left over will go towards jump ropes, bands, and chalk for the box.

WOD 1

21, 15, 9...Buddy Pair

Car Push - Full size truck(m), Mid-size car(f)
Burpee
Thrusters 95(m), 65(f)
KB Swing - 1.5 pood(m), 1 pood(f)

One motivates, one works. One athlete begins with a car push, followed by 21 Burpees, 21 Thrusters & 21 KB swings. The teammate that was working is now motivating, and visa-versa. The worker pushes the vehicle back to the starting point then does the round of 21. This process is repeated with the rounds of 15 and 9.

Note: Worker and motivator are always together.

WOD 2

"Candy"

5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round
Full "Annie" - 50-40-30-20-10, Double-unders; Sit-ups.
5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round

Kids WOD

Will be announced on Saturday due to age and ability levels.

We are looking forward to a great turnout and a great competition so come out and have fun!

1100 and 1145 @ Pelican Point
0600 Rain Out

Active Stretch

Warmup:
10 Over the box jumps, 24 in
10 Power clean, 115 pounds
20 Walking lunges, 45 lb plate overhead

Hero WOD:

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.



Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
10 Burpee Broad Jumps
-Instead of jumping up to finish; jump out as far as you can
10 Pull-ups
25 Meter Strides x4, work on form

WOD:

Eight rounds for time of:
400 Meter Run
10 HSPUs

Post time to comments.



"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle

0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
Jump Rope, 100 singles
25 Wall Balls
20 Box Jumps
15 Pull-ups

Courtesy of Victoria Joseforsky

WOD:

Three rounds for time of:
30 Double Unders
25 “L” Pull-ups
20 Single Arm Snatch, 1.5 Pood
-20 total and can be split up between either arm

Post time to comments.



"Hiding from your weaknesses is a recipe for incapacity and error." - Coach Greg Glassman

0900 @ 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.

Compare to 100310


Congratulations to Markum King (1st overall male), Christi King (1st overall female), Noelle Ybarra (2nd overall female) and Isaiah Ybarra. These CPCF athletes competed in the “Fight Gone Bad fundraiser for Amanda” this past weekend in Greensboro. Amanda is 13 and about to start the hardest fight of her life; 109 weeks of Chemotherapy. Good luck Amanda!!




"Do Work!" - Anonymous