"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
Monday, October 31. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
10 Air Squats
10 Box Jumps (24/20)
10 Wallballs
10 Push Press (75/45)
"Trick or Treat" WOD
4 rounds for time of:
400 Meter Run
and then????????
-At the completion of each run you will go "Trick or Treating" and draw a piece of paper from a bowl and then complete what is on that piece of paper before you start your next 400m run.
Post movements and time to comments:
Congratulations to Markum, Joe, Todd, Kevin, Justin and Ben who competed at the "Battle on The Boarder" hosted by CrossFit Charlotte on Saturday, WELL DONE GENTS!!!!!!
Happy Halloween to all our CFCP athletes and don't be "scared" to wod in a costume today!!
Friday, October 28. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up
3 Minutes of planks
5 Over the Box Jumps
7 Deadlifts (155/115)
9 Toes to Rings
WOD
Five Rds for time of:
7x 225lbs Deadlift
20 Double Unders
Post time to comments:
Good luck to the CFCP athletes that will be competing in the "Battle on the Boarder" at CrossFit Charlotte on Saturday!!!
Thursday, October 27. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
200m run forwards
200m run backwards
20 Squats
15 Push-ups
10 Pull-ups
~All without the vest
Hero WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.
Post time to comments:
Lieutenant Michael Murphy was awarded the Medal of Honor posthumously for his actions throughout that day. Also on 7 May 2011, Murphy's birthday, PCU Michael Murphy (DDG-112) was christened by her sponsor Maureen Murphy, Murphy's mother; it is the 62nd ship of the Arleigh Burke-class destroyers.
Do some research on this American Hero and think of him and his team when you feel like you can't go any further today.
Wednesday, October 26. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
10 Toes to Bar
10 KB Swings
10 Burpees
Max Double-unders in 60 seconds
Benchmark WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments:
Beware of the "crack rash!!"
Tuesday, October 25. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
200m Sprint
15 Overhead Squats w/PVC
10 Push-ups
5 HSPUs
Team WOD
AMRAP 15 minutes of:
KB SDHP (2/1.5 pood)
10 Air Squats
200m Run w/Med Ball
Score is total number of reps for the SDHP at the end of 15 minutes. One partner performs SDHP as the other runs with the Med Ball. At the exchange, each partner will complete 10 Air Squats.
Post total SDHP reps to comments:
"The talent of success is nothing more than doing what you can do, well." - Henry W. Longfellow
Monday, October 24. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
2 Rds of:
10 Squats
10 Pull-ups
10 Sit-ups
10 Push-ups
WOD
Front Squat 3-3-3-3-3
Push Press 3-3-3-3-3
Thruster 3-3-3-3-3
Post loads to comments:
Lift heavy and lift often!
Friday, October 21. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up
Warm-up on your own.
WOD
Time Trial
Row 5000m
“Limits exist only in the mind” - unknown
Thursday, October 20. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
400m run
10 Front Squats (95/65)
10 Shoulder Press (95/65)
10 Over the box Jumps (24/20)
Hand Stand Holds 20 sec 2x
WOD
Team WOD
Five Rounds for Time
95lbs OH Walk 25 Feet
10 Thrusters
15 Box Jumps
A round is complete when both partners have finished a cycle. A 5 Burpee penalty for setting the bar on the ground. While the partner is performing Box Jumps, the other is holding the bar at waist level.
"If you don't know, now you know"... - Notorious BIG voice
Wednesday, October 19. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
As many Double Unders/DU attempts in 30 sec 2x
Rope Climb 3x
250m row
5 Pistols ea. leg
WOD
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#)
30x Wall balls (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Ring Dips
100x Flutter kicks
"I don't care how much you lift, lift it right!"- Coach Isaiah Ybarra
Well said, we all can't be Roy.
Tuesday, October 18. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
30 Double Under's
20 Box Jumps
Hand Stand Holds 20 count 2x
L-Sits ALAP 2x
WOD
AMRAP 20 minutes
10 OH Squats (95 lbs)
Run 400 Meter
Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time, to figure out whether you like it or not. —Virgil Garnett Thomson
Monday, October 17. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
400m run
3 rope ascents
10 OH Squats (115/85)
10 Push Jerks (115/85)
WOD
Bodyweight Fran
21-15-9
Pull-ups
Burpees
Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.
—Lao-Tze
Friday, October 14. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up
Benchmark WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips
Post time to comments:
It is not uncommon for athletes to over train. Listen to what your body is telling you and take a day off during the week every once in awhile. Your body will thank you for it and you will come back stronger from the extra rest.
Thursday, October 13. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
400m Run
10 Wallball Shots (20/14)
5 Burpees
WOD
"Death by 10 Meters"
Sprint 10 meters the first minute, then 2x10 meters the second minute, 3x10 meters the third minute and so on until you can no longer make the required number of sprints within the minute.
Post last full round plus number of sprints on the partial round to comments:
Pain is inevitable, suffering is optional!
Wednesday, October 12. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
20 Mt. Climbers
10 Shoulder Presses (65/45)
5 Pull-ups
WOD
5 Rds for time of:
6 HSPUs
12 Chest to bar pull-ups
24 Walking lunges w/25lbs overhead
Post time to comments:
Think about it.........Do you pick up your claim ticket?
Courtesy of CrossFit Tier 1
Tuesday, October 11. 2011
Thank you to all that helped out with the fall clean-up of our world class facility!!!!!
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up
800m Run
5x5 second L-sits
7 Good Mornings
4x3 Deadlifts
WOD
Deadlift
5-5-5-5-5
Post loads to comments:
Lift.
No matter how much I try in this life, I don’t think I can ever explain how important this word is, or ever fully describe its meaning. It simply lives beyond full and accurate description.
Lift.
Lift weights.
Lift spirits.
Lift your life.
Lift others.
Lift yourself up.
Lift the darkness.
Just . . . lift.
-CrossFit Lisbeth
WOD (Words of the Day)
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