"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Thursday, September 30. 2010
*** 1145 CLASS WILL GO @ CLC-21 SUPPLY***
Active Stretch Mobility/Warm Up 200 meter jog 10 Back Squats (45lbs) 10 Box jumps 24in 20 Hip extensions WOD 25-20-15-10-5 KB Swings (1.5/1pood) Double-unders Wall ball shots (20lbs,10ft target) Push-ups Pull-ups  DIRECTIONS: Follow Roosevelt Blvd to 6th Street, Turn right at 6thStreet from the front gate(left from Pelican Point). Travel appox 800m to Bldg 1702C (will be on your left side). There will be a sign in front with CLC Supply. Park around back Wednesday, September 29. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 10 OHS 45 lbs 10 KB swings 20 sit-ups 400 meter jog WOD AMRAP in 20 min 5 OHS (95/65) 7 GHD Situps 10 pull ups 200m run   If it is raining we will load a few items and head to CLC-21 Supply. Tuesday, September 28. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 4X100 Meter Strides 25 sit ups 20 lunges 10 dead hang pull-ups WOD Run or Row a 10K Route: From the pullup bars to Rosevelt rd take a left, go all the way to the end of the trail take a right cross the street towards Hancock Lodge, go past the lodge and turn around at the boat dock, take the same route back past the pull up bars around the yellow barriers and finish at the box  “Run like hell and get the agony over with.” - author unknown Monday, September 27. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 20 Meter Bear Crawl 10 Ring Dips 10 Pull-ups 10 Jumping Squats WOD "Test 3" Tabata Squat Then: Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.  "Physical fitness is the basis for all other forms of excellence." - John F. Kennedy Friday, September 24. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 10 Overhead Squats, 45lbs 15 Kettlebell swings, 1.5 pood 20 Box Jumps WOD "RJ"- Modified Five rounds for time of: Run 800 meters 20ft Kettlebell Pulls* (2 Pood), 10 pulls 50 Push-ups *Substitute for rope ascents. KB Pulls - Tie a rope (or ring sling) to a 2 Pood KB. Set the pood 20ft away and pull it hand over hand towards you. Move to the other side, 20ft out, and repeat unitl 10 pulls are completed. Post time to comments.  Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them. Thursday, September 23. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 10 Ring Dips 15 Wall Balls 20 Double Unders WOD 15 Rds for distance of: Sprint 20 Seconds Rest 40 Seconds -Start each round at previous round's end point Post distance to comments.  "The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can. - Robert Cushing Wednesday, September 22. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 500m row 10 med ball cleans 10 Press snatch balance with 45lb bar WOD 30-25-20-15-10 Burpees Box Jumps, 24" Toes to bar Post time to comments.  Come out, come out, where ever you are... "I will not be concerned at other men's not knowing me; I will be concerned at my own want of ability." - Confucius Tuesday, September 21. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 5 Skin the Cats 10 Overhead Squats, 65lbs 10 Squat Clean, 95 lbs WOD 15-12-9 of: Bench press Chest to Bar Pull-ups Squat cleans Lifts are done at body weight or as close as possible. Post time at weights to comments.  "Every dog has his day, unless he loses his tail... then he has a weakend." - June Carter Cash Monday, September 20. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 20 Double Unders 10 KB Swings 5 Handstand Push Ups WOD: "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 100310   Maj John "The Hedge Hog" Siary and 1stLt Darren "Rabdo" Beatty training underway. Good job, look forward to your return. Friday, September 17. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 20 Box Jumps 20 OH Walking Lunges (with Med Ball) 10 Handstand Push Ups WOD: “4 Corners of Pain” 1st Corner = Burpees Bear crawl to next corner 2nd Corner = KB Swings (1.5/2) Walking lunge to next corner 3rd Corner = Med Ball Cleans 20lb Run backwards to next corner 4th Corner = Air Squats Sprint back to first corner 1st time through “4 Corners” 21 reps of each movement, 2nd time 15, and last 9. Post time to comments.  "I would not sit waiting for some value tomorrow, nor for something to happen. One could wait a lifetime...make something happen today." -Louis L’Amour Thursday, September 16. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 20 Double Unders 15 Kettlebell Swings, 1.5 Pood 10 Broadjump Burpees WOD: “Sprint Cindy” As Many Rounds as Possible in 20 min of: 5 Pull Ups 10 Push Ups 15 Squats 200m sprint  Invictus Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds, and shall find, me unafraid. It matters not how strait the gate, How charged with punishments the scroll. I am the master of my fate: I am the captain of my soul. -William Ernest Henley Strap on the tennies and come on out... Wednesday, September 15. 2010
0600 and 1145 @ Pelican Point
Active Stretch Mobility/Warm Up 400m run 3 Rds of "Cindy" (5 Pull ups, 10 Push Ups, 15 Squats) 5 Shoulder Press, 95 lbs 5 Back Squats, 95lbs WOD: “The Power of 3” 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Back Squat 3-3-3-3-3 Deadlift  "Only by going too far can one possibly find out how far one can go." - Jon Dyer Tuesday, September 14. 2010
0600 and 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 10 Overhead Squats, 65 lbs 15 Deadlifts, 135 lbs 20 Box Jumps WOD: 1-1-1-1-1 Push Jerk, in a time limit of 10 min Immediately followed by: 20-15-10 for time: 20 lbs, Wall Ball Shots Med Ball Push-ups 200m run w/Med Ball  "Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." - William Shakespeare Come out and train, we have a spot open for you... Monday, September 13. 2010
0600 and 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 10 Ring Push Ups 10 Walking lunges (each leg) 20 Double Unders WOD: Mary As many round as you can in 20 min. of: 5 Handstand Push ups 10 Pistols (Alternating) 15 Pull Ups Compare to 090515   Progressions for the pistol: Hold on to an object for balance, Pistol off a jump box, support weight with a rope/band. Porgressions for HSPU: 5 sec hold, Negative, use bands, or support BW off a jump box. Friday, September 10. 2010
0600 and 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 20 Double-unders 15 KB swings (1.5/1) 10 Walking lunges (each leg) WOD: “In The Trenches” 15-10-5 2 Athletes face off “Head to Head”. Each athlete chooses 1 exercise from each Modality. MetCons: 200m Run Double-Unders Rowing (for Cal.) 200m Skip Gymnastics: Pull-ups Muscle-ups HSPUs Air squats Weightlifting: Thrusters (95/65) OHS (95/65) Snatch (135/95) Deadlift (225/115)  Come out and get some!!! |
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