"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
Friday, July 30. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill:
50m Carioca up / 50m Carioca back
25m Lateral Squat, 3 pistols right leg
25m Lateral Jumping Jax, 3 pistols left leg
15 Superman's
5 Reps of each lift (95/65 FS, PP & 185/135 DL)
WOD:
2 person team WOD:
60 Front squats (145/85)
200m farmers walk (2-1.5/1 pood KBs)
200m run
60 Push-press (145/85)
200m farmers walk (2-1.5/1 pood KBs)
200m run
60 Deadlifts (215/155)
200m farmers walk (2-1.5/1 pood KBs)
200m run
*Each team is set up with one bar loaded with Rx'd weight for each lift. The bar must move for a total of 60 reps between teammates.
*Each team will have 2 KB's. Both KB's must be moved as a team. Do not move on to the next exercise until both KB's reach the starting point.
*Both team members complete the 200m run. You do not move on to the next exercise until both team members reach the starting point.
"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." -Greg Glassman
Thursday, July 29. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill:
200m High Knee Skip
21 SDLHP w/KB, 1.5/1 pood
15 Pull-ups
9 Cartwheels
WOD:
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
"No, it doesn't ever get any easier. You wouldn't want it to either." -Greg Glassman
Wednesday, July 28. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill:
25m Bear Crawl / 25m Broad Jump
30 sec. L-holds x 2
15 Medicine Ball push-ups
10 Toes 2 Bar
WOD:
21-15-9
B/W bench press
B/W front squat
Pull-ups
Back Extensions/Supermans
"Without self-discipline, success is impossible, period." - Lou Holtz
Tuesday, July 27. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill:
200m Farmers Walk w/1 pood KB's in each hand
20 Medicine Ball twists
4 rounds of Multiple Box Jumps (boxes at different heights)
2 rounds of Partner Push Press w/45lb bar, 10 reps
-one works and one holds bar at full extension overhead
WOD:
3 rds for time:
50m tire/sled drag (25m FWD & 25m BKWDS)
OR
100m run w/45lb plate (50m FWD & 50m BKWDS)
40 Double unders
30 Box jumps @ 24in
20 Push-ups
"Our greatest glory consists not in never falling, but in rising every time we fall." - Oliver Goldsmith
Monday, July 26. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill:
400m Run - 200 forward 200 backwards
10 PVC pass throughs in full squat position (start in OHS position and recover after each pass through)
15 OHS w/45lb bar - Focus on form
20 Diamond Push-ups
WOD:
4 rds for time:
10 Deadlifts @ 245lbs
15 Ring dips
Shuttle Runs
20, 30, 40, 50, 40, 30, 20 Meters
"We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do." - Samuel Smiles
Friday, July 23. 2010
0600 & 1145 @ Pelican Point
Warmup:
10 G2OH, 95 lbs
20 Double Unders
20 Box Jumps
2 person team WOD:
Max ground to over head
Rest 1 minute
Max muscle-ups in 2 minutes
Rest 1 minute
Max chest to bar pull-ups
-One works at a time on the G to OVH
-Both can work at the same time on the other movements.
Skill:
Muscle Ups
Thursday, July 22. 2010
0600 & 1145 @ Pelican Point
Warmup:
10 OH Squats, 95 lbs
10 Deadlifts, 185 lbs
10 Handstand Pushups
WOD:
Five Rounds for time of:
45lbs Overhead walking lunges, 50 feet
21 Burpees
Skill:
Muscle Ups
 . 
Maj Steve Barriger checked in on us from Korea. He left a post in yesterday's comments, he has found a home with CrossFit Yongsan. The picture on the right shows him in action with Fight gone Bad. Good to hear from you Steve, miss you brother.
Wednesday, July 21. 2010
0600 & 1145 @ Pelican Point
Warmup:
20 Box Jumps
20 Double Unders
500m Row
WOD: PFT CrossFit Style
1 mile run
20 Pull ups
50 Situps
1 mile run
20 Pull ups
50 Sit ups
1 Mile run
20 Pull ups
50 Sit ups
Skill:
Muscle Ups
"The only way of finding the limits of the possible is by going beyond them into the impossible."
-Arthur C. Clarke
Tuesday, July 20. 2010
0600 & 1145 @ Pelican Point
Warmup:
400m run
20 Walking Lunges (10 each leg)
5 cycles of "Cindy"
WOD:
4 Rds for time:
Muscle-ups (4/2)
16 KB snatches (8 each arm @ 1.5/1 pd)
Skill:
Muscle Ups
"Cowards die many times before their deaths; the valiant never taste death but once."
Shakespeare: Julius Caesar
Monday, July 19. 2010
0600 & 1145 @ Pelican Point
Warmup:
5 Muscle Ups/Muscle up Progressions
10 Chest to bar pull ups (5 wide grip, 5 close grip)
1 round of the WOD @ 65/95lbs
WOD:
Six rounds for time of:
115 lbs Power Clean, 6 reps
115 lbs Push Press, 5 reps
115 lbs Snatch, 4 reps
115 lbs Ground to Overhead, 3 reps
Skill:
Muscle Ups
"As long as we have faith in our own cause and an unconquerable will to win, victory will not be denied us."
- Winston Churchill
Friday, July 16. 2010
0600 & 1145 @ Pelican Point
Warmup:
200m 20lb Med. Ball Run
20 Med. Ball Twists (Start in the sit up position, raise feet 12 inches off the ground, and move medicine ball from hip to hip.)
With a partner toss the 20lb Med Ball overhead back and forth, 10ft apart.
WOD: “Isaiah’s Birthday WOD”
For Time:
31 Dead Lifts @ 225, Buy In
Two Rounds:
31 Pull-ups
31 Double Unders
31 KB swings
31 Burpees
You can do anything, but not everything. —David Allen
Thursday, July 15. 2010
0600 & 1145 @ Pelican Point
Warmup:
10 Box Jumps
1 Minute of Double-Unders
95 lbs Power Clean, 5 reps
6 Broad Jumps (Starting with hands on feet)
WOD:
Five rounds for time of:
5 Muscle-ups
135 lbs Power Clean, 10 reps
Run 200 meters
If you don’t make mistakes, you’re not working on hard enough problems. And that’s a big mistake. —Frank Wilczek
Wednesday, July 14. 2010
0600 & 1145 @ Pelican Point
Warmup:
4 Minutes of Planks
10 Wall Balls @ 20lbs
10 Ring Push Ups
10 Overhead Squats @ 115/95
WOD:
3 Rounds For time:
1st Rd 15, 2nd Rd 30, 3rd Rd 45 of:
Squats
Back Extensions
Push-ups
Pull-ups
Sit-ups
Insanity: doing the same thing over and over again and expecting different results. —Albert Einstein
Tuesday, July 13. 2010
0600 & 1145 @ Pelican Point
Warmup:
2 - 50m Bear Crawls
2 - 20 Second Unassisted Hand Stands
2 - Burgener Warmups
5 - 95lb Clean and Jerks
WOD:
Death by Clean and Jerk:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Mikko Salo - 14 Minutes
Simple, clear purpose and principles give rise to complex and intelligent behavior. Complex rules and regulations give rise to simple and stupid behavior.
—Dee Hock
Monday, July 12. 2010
0600 & 1145 @ Pelican Point
Warmup:
9 Hand Stand Push Ups
6 Turkish Get Ups @ 1.0 pood
3 100 meter sprints (70%, 80%, and 90% of max)
5 65lb Squat Cleans
WOD:
3 Rounds for time of:
95lb Squat Clean, 15 reps
15 Pull-ups
Run 800 meters
The opposite of a correct statement is a false statement. But the opposite of a profound truth may well be another profound truth. —Niels Bohr
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