"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, April 29. 2011
0600 and 1145 Classes @ MASS 1 Compound, Bldg 1782
Warm-up 10 Medball Cleans 5 Thrusters (95/65) 5 Chest to bar Pull-ups WOD CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc All work will be done at 100lbs for the males and 65lbs for the females. Post total reps to comments.  Old School! Look how far we have come! Thursday, April 28. 2011
0600, 1145 and 1630 Classes @ MASS 1 Compound, Bldg 1782
Warm-up 15 Pull-ups 10 Ring Dips 5 D-Ball Slams 50 Meter Bear Crawl WOD 3 Rds for time of: 300 Meter Row 30 DUs 1 Rope Ascent Post time to comments.  As in everything in life, the degree of your success is placed upon you. Ask yourself "How bad do I want it?" Wednesday, April 27. 2011
0600, 1145 and 1630 Classes @ MASS 1 Compound, Bldg 1782
Warm-up 5 HSPUs 7 OHS (65/45) 9 Push-ups on the bar 11 Jumping Squats WOD 13 Min. AMRAP 3 Burpee Clean 3 Burpee Thruster 3 Burpee Snatch 200m Run All work will be done at 95/65 lbs Post rounds to comments.  Some new stuff arrived for CrossFit Cherry Point today; to see what are in the boxes you have to come out and DO WORK!! Tuesday, April 26. 2011
0600, 1145 and 1630 Classes @ MASS 1 Compound, Bldg 1782
Warm-up 5 Muscle-ups 10 Box Jumps (28in/24in) 5 Front Squats (95/65) WOD 10-9-8-7-6-5-4-3-2-1 Front Squat (135/115) 1 Rope Ascent b/t each set of squats Post time to comments.  "Does your workout make you nervous?…It should" - Unknown Monday, April 25. 2011
0600, 1145 and 1630 Classes @ MASS 1 Compound, Bldg 1782
Warm-up 400 Meter Run 10 KB Swings (1.5/1) 10 Goblet Squats (1.5/1) 1 Rope Accent WOD For Time: 1 Mile Run 100 Sit-ups 100 Back Extensions 1 Mile Run Partition sit-ups and back extensions as necessary. Post time to comments.  "You have enemies? Good. That means you've stood up for something, sometime in your life." - Winston S. Churchill Friday, April 22. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
Warmup 30 DU's 20 Walking Lunges w/KB's (1pood) 10 GHD Sit-ups 5 HSPU WOD "Time Trial" Run 1 mile (1.4km) Wear 10-20lb weighted vest Post time to comments.  "Man imposes his own limitations, don't set any" -Anthony Bailey Thursday, April 21. 2011
0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup 400m run 3 x 10 Sec. L-Holds 5 Power Cleans (95/65) 5 Toes 2 Bar 5 Wall Ball Shots (20/14) WOD 20 Minute AMRAP: 5 Power Cleans (145/100) 10 T2B 15 Wall Ball Shots (20lb 10ft/14lb 9 ft) Post rounds to comments.  “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson Wednesday, April 20. 2011
0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup 15 Mountain Climbers 10 SDLHP w/KB (1.5/1) 10 Deadlifts (135lb) 10 Med Ball Push-up's 10 Hollow Rocks WOD For Time: 500m Row 150 DU's 50 Burpess Compare to 100510 Post time to comments.  "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." -Coach Glassman Tuesday, April 19. 2011
0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup Row 200m 10 Ring Dips 15 KB Swings (1.5/1) 2 Rope Ascents WOD 3 Rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters Post time to comments.  When the world says, "Give up," Hope whispers, "Try it one more time." - Author Unknown Monday, April 18. 2011
0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup 50 DU's 20 Walking Lunges w/25lb Plate Overhead 10 Over the Box Jumps (24/20) 5 Inchworms (w/push-up) 5 HSPU WOD Run 10K Bring your own stopwatch. 0600 class bring a Glo belt. Starting at MASS 1, go left on Roosevelt trail and run to Hancock Lodge. Turn around at Hancock Lodge and head back towards Roosevelt, hang a left on the dirt road (Rifle Range Road) before Roosevelt. Run to Access Road. Make a right on Access Rd., and another right on Roosevelt, the run ends back at MASS 1. Compare to 102411 Post time to comments.  "Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi Friday, April 15. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
Warmup 500m Row 20 Barbell Burpees (game standard) 10 OH Squats, 95/65 lbs 3 Muscle ups WOD Ten rounds, each for time of: 100m Sprint Rest 90 seconds b/t sprints Post times to comments. Bring your stopwatch to keep track of your times.     Witness the transformation as we continue to improve our world class CrossFit affliliate. Many thanks to everyone who pitched in to put up pull up bars, white board, and clean up the facility. Thanks Mike, Jimmy, Andrea, Kristine, Jesse, Kelly, Rocksand, Tommy, Joe and wife, Christie, Markum, and Quitan. Thursday, April 14. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
1730 Today - After the 1630 class we are going to put in some pull up bars and clean up the facility. Come out and give a hand. We can use your support. Take a little, give a little. Warmup 3 Rds of "Cindy" 20 Double unders 10 GHD Sit ups 10 Back Extentions WOD Five rounds for time of: 15 Medball cleans, 20/14 lbs 15 Wall ball shots, 20/14 lbs Post time to comments.  "I hear and I forget. I see and I remember. I do and I understand." -- Confucius (while learning the medball clean) Wednesday, April 13. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
After Thursday's afternoon class we are going to put in some pull up bars and clean up the facility. Come out and give a hand. We can use your support - 1730 Thursday Warmup 400m run 20 Wallball shots 15 Medball cleans 20m Bear crawl WOD "Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post time to comments.  U.S. Marine Corps Sgt Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. Tuesday, April 12. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup 20 Box Jumps 10 Clean and Jerk, 95/65 lbs 20 walking lunges with med ball OH 5 HSPUs WOD 21-15-9 reps of: 225 lbs Deadlift 135 lbs OH Squat Post time to comments.  "Do not consider painful what is good for you." -Euripides Monday, April 11. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
Warmup 400m run 10 OH Squats, 65/45 lbs 15 Ring Dips 10 Hollow Rocks WOD “Teams of 2” (courtesy of CF Spotsy) 100 Reps of each: DU's Push-ups Abmat Sit-ups Box Jumps (24”/20”) KB Swings (1.5/1) 1,000m Row Reps can be divided any way b/t team members. Must perform all reps of one move before moving to next. Each team member rows 1000m. Post time to comments.  "There is a time to take counsel of your fears, and there is a time to never listen to any fear." ~George S. Patton |
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