"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, June 30. 2010
0600 & 1145 @ Pelican Point
Warmup: 20 Thrusters, 45 lbs 15 Ring dips 10 Handstand push ups WOD: AMRAP in 20 minutes of: Run 800 meters or Row 1k 2 pood KB swings, 30 reps Skill: Overhead Squat  "Build up your weaknesses until they become your strong points." - Knute Rockne Tuesday, June 29. 2010
0600 & 1145 @ Pelican Point
Warmup: Agility Drills 20 Double Unders 20 steps walking lunge with med ball overhead 10 KB Swings, 1.5 pood WOD: 6 Rounds for time of: 15 Burpees w/ Pull-ups (Superburpee) 400 meter run Skill: Overhead Squat  Super Burpees From a stand, take a crouch sitting position; then a stoop falling position; complete a push up (chest and thighs touch the ground); back to a crouch sitting position and Jump to the pull up bar; chin over the bar; return to the stand. These four successive movements constitute one super burpee. Monday, June 28. 2010
0600 & 1145 @ Pelican Point
Warmup: Agility Drills 3 X Burgener Warm-up 20 Box Jumps 10 Med Ball Cleans 10 Overhead Squats, 65lbs WOD: 1-1-1-1-1 Max ground to overhead, use any lift Skill: Overhead Squat  "Somehow our devils are never quite what we expect when we meet them face to face." - Nelson DeMille Friday, June 25. 2010
0600 & 1145 @ Pelican Point
Warmup: 3/15sec Paralletts holds 15 Kettle-bell Swings 1.5 pood 10 Snatch @ 65lbs WOD: Four rounds, each for time of: 800 meter run Rest three minutes between each round Post time for each round to comments Skill: Muscle-ups  You are never a loser until you quit trying. - Mike Ditka Thursday, June 24. 2010
0600 & 1145 @ Pelican Point
Warmup: 15 Wall-ball 20lbs 25 sit-ups 10 Double-unders 10 Deadlift @ 135lbs WOD: Three Rounds for time of: 275 Deadlift,10 reps 50 Double-unders Skill: Snatch  If you aren't going all the way, why go at all? - Joe Namath Wednesday, June 23. 2010
0600 & 1145 @ Pelican Point
Warmup: 3 Burgner warm up w/pvc 20 Back extensions 10 Power Cleans @ 95/65lbs 4X50m strides WOD: For Time: 800 meter run 2 Power cleans 400 meter run 4 Power cleans 200 meter sprint 6 Power cleans 100 meter sprint 8 Power cleans 50 meter sprint 10 Power cleans Power Cleans are @135lbs Skill: Deadlifts  Energy and persistence conquer all things. - Benjamin Franklin Tuesday, June 22. 2010
0600 & 1145 @ Pelican Point
Warmup: 10 pull-ups 10 double unders 10 push-jerks @ 65lbs 25 sit ups WOD: Five rounds for time of: Hero WOD "Paul" 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. Skill: Power Cleans   Congratulation to Christi on completing her Level 1 Crossfit certification.....Great Job Christi! Monday, June 21. 2010
0600 & 1145 @ Pelican Point
Warmup: 400m Run 10 Kettle-bell Swings 1.5 pood 20 Burpees 5 Muscle Ups WOD: 30 Muscle-ups for time Skill: Deadlifts Compare to 020210  "What will inevitably doom a physical training program and dilute a coach's efficacy is a lack of commitment to fundamental." Coach Glassman Friday, June 18. 2010
0600 & 1145 @ Pelican Point
This workout will be Maj. J's last workout. Please stop by and show your thanks and appreciation for all that he has done. Maj. J. has been instrumental and foundational in the creation and evolution of our current workout facility and program. Words alone can not explain what he brought to our program and what will surely be missed. - CFCP Coaching Staff Warmup: 400m Sprint 10 Hand Stand Push-Ups 10 Calories Rowed 10 Muscle Ups WOD: “Fight Gone J” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (For Reps) Sumo deadlift high-pull, 75 pounds (For Reps) Box Jump, 20" box (For Reps) Push-press, 75 pounds (For Reps) Row (For 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. Skill: Double Unders Compare to 033010  "You can never get enough of what you don’t really need." —Eric Hoffer Thursday, June 17. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 30 Backwards Double-Unders 20 One Arm Kettle-Bell Swings @ 16kg (Alternate hands at top of each swing) 10 Lunges with 16kg Kettle-Bell Overhead WOD: 4 Rounds for time of: 400m Run 50 Squats Skill: Double Unders Compare to 061109  "In preparing for battle I have always found that plans are useless, but planning is indispensable." —Dwight D. Eisenhower Wednesday, June 16. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 10 OHS @ 65 lbs 15 Broad Jumps 20 Kettle-bell Snatches @ 24kg 5 Minutes of Planks WOD: 5 Rounds for time of: 200m Sprint 10 Burpees 7 OHS @ 115 lbs Skill: Double Unders  "It’s not that I’m so smart, it’s just that I stay with problems longer." —Albert Einstein Tuesday, June 15. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m Skip (200m Forward and 200m Backwards) 10 Chest To Bar Pull Ups 15 Clapping Push Ups 20 Medicine Ball Sit Ups w/ 20lb Med Ball 5 Minutes of Planks (Pick your own method - Side, Front, Back... ) WOD: 20 Minute AMRAP: 7 Medicine Ball Squat Cleans 7 Push Ups Skill: Double Unders Compare to 250809 "Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln Monday, June 14. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m Backwards Run 25 Full Squat Jumping Pull-Ups 10 HSPUs 6 Turkish Get Ups - 3 each side with 1 pood Kettlebell. WOD: Row 4k at 500m intervals This is a Buddy WOD, one athlete works at time. Rest while the other athlete rows. Skill: Double Unders  "Anatomy is destiny." - Sigmund Freud Friday, June 11. 2010
0600 @ Pelican Point
There will be a Field Day of the box at 1145 instead of the usual WOD, all are encouraged to assist. As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m run 3 Inverted Burpees 5 Toe to Bar 15 Walking Lunges w/ 45lb plate overhead WOD: 10 Rounds for time of: 10 Inverted Burpees w/HSPU 10 Pull-ups 10 Squats 10 Toe to Bar 10 Back Extensions 10 Double-unders This is a Buddy WOD, one athlete works at time. Skill: Front Squat  "Sweat is the cologne of accomplishment." -Heywood Hale Broun Thursday, June 10. 2010
0600, 0900 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 15 KB Swings 15 KB SDLHP's 5 KB Box Jumps 5 KB Snatch w/u WOD: 6 Rounds for time of: 1.5 pood KB Snatch, 10 reps Shuttle Runs 20, 30, 40, 50, 40, 30, 20 Skill: Front Squat  "It is our attitude at the beginning of a difficult task which, more than anything else, will affect it's successful outcome." -William James |
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