"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Tuesday, August 10. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 2 sets of 5 Toes to Bar 5 Ground to Overhead (95/65) 7 HSPUs WOD: 3 Rds for time of: 30 Toes to Bar 21 Ground to Overhead (95/65) -i.e Snatch, Clean & Jerk/Split Jerk ect...  "It’s not about how strong you are, but how strong you are tired." - Justin Key Monday, August 9. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 4 minutes of planks 10 pull-ups 100 meter strides x 4 WOD: Run or Row a 5k      Congratulations to Markum, Noelle, Roy, DeBo and Dan on completing the CrossFit level 1 Trainer certification this weekend. Great Job!!!!! Friday, August 6. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 4min planks 20 Broad Jumps 10 Pull-ups 10 air squat jumps WOD: For Time: 200 Double Unders Every time you break do 5 Burpees  You have to expect things of yourself before you can do them. - Michael Jordan Thursday, August 5. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 30 Double unders 10 HandStand Pushups 20 Overhead lunges w/45lb plate 5 cart wheels WOD: For time: Run 400 meters 115 pound Push press, 21 reps Run 400 meters 115 pound Push press, 18 reps Run 400 meters 115 pound Push press, 15 reps Run 400 meters 115 pound Push press, 12 reps Compare to 022310  "I'd much prefer that the team be accountable to each other than to me. It's a far more powerful method of team-building." - Coach Pat Summit Wednesday, August 4. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 10 Pass throughs (standing) 10 Pass throughs (in squat position) 10 Hip mobility exercises 10 Squat jumps OH Squats 8-7-6 WOD: Overhead Squats 5-5-5-5-5 Compare to 051310  "Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." - Coach Greg Glassman Tuesday, August 3. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: 200m Run w/Med Ball 21 Med Ball Push-ups 15 Med Ball Cleans 9 Med Ball Twists (ball touches left then right to equal 1 rep) WOD: 21-15-9 135lb Power Clean KB Swings (1.5/1pood) GHD Sit-ups  "The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke Monday, August 2. 2010
0600 & 1145 @ Pelican Point
Warmup/Skill: Burgener Warmup 2x 5 OH Squats @ 45lbs 4 OH Squats @ 95lbs 3 OH Squats @ 115 lbs 2 OH Squats @ 135 lbs 1 leg bounds 25m (left leg) 1 leg bounds 25m (right leg) 3 one leg box jumps @ 18in. (left leg) 3 one leg box jumps @ 18in. (right leg) CHRISTI'S BIRTHDAY WOD: For time: 32 Toes to Bar or K2E 7 Snatches @ 145/95lbs 31 Thrusters @ 115/85lbs 19 Inverted Burpees 78 Double Unders  "CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit." - CFSB Christi's favorite crossfit qoute. HAPPY BIRTHDAY CHRISTI!!! |
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