Crossfit Cherry Point - Entries from March 2012

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Friday, March 30. 2012

0600 and 1145 classes in Bldg 1782

Warm Up
500m row
10 Front Squats (95/65)
10 Shoulder Press (95/65)
10 T2B
10 Hanging KB SDHP (1.5/1)

WOD
3 Rounds For Time:
5 Squat Clean Thrusters (135/95)
10 KB Swings (1.5/1)
15 GHD Sit Ups
20 Double Unders

"Getting motivated is one of the most important steps toward getting what you want." - Remez Sasson

Posted by Markum King at 02:00 | Comments (4) | Trackbacks (0)

Thursday, March 29. 2012

No classes.

Warm Up

On your own.

WOD

On your own.

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

"I like running because it's a challenge. If you run hard, there's the pain----and you've got to work your way through the pain. You know, lately it seems all you hear is 'Don't overdo it' and 'Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond." - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Famer.

Posted by Markum King at 02:00 | Comment (1) | Trackbacks (0)

Wednesday, March 28. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
30 DU's
10 HRPU's
10 Box Jumps (30/24)
10 OH Squats (PVC)
KB Snatch (1.5/1) 3 each arm

WOD
AMRAP 7 Minutes
10 KB Snatch (1.5/1) (5 each arm)
20 OH Squats (PVC)
Rest 2 Minutes

AMRAP 5 Minutes
12 Box Jumps (30/24)
12 HRPU
Rest 2 Minutes

AMRAP 3 Minutes
Double Unders

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” - Winston Churchill

Posted by Markum King at 02:00 | Comments (2) | Trackbacks (0)

Tuesday, March 27. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
300m Row
5 Skin the Cat
10 Burpee Box Jumps (24/20)
15 Hip Extensions
20 Walking Lunges

WOD
Team Tuesday
AMRAP 12 Minutes
SDHP (95/75)
200 Meter Run

One partner performs SDHP while the other partner runs 200 Meters. Score= total reps at the end of 12 minutes.

"To give anything less than your best is to sacrifice the gift." -Steve "Pre" Prefontaine

Posted by Markum King at 01:00 | Comments (2) | Trackbacks (0)

Monday, March 26. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
50 DU's
10 Pull-up's
10 Medball Push-up's
20 Sit-up's

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 2/1.5 Pood
Ring Dips
Knees to Elbows

St. Patrick's Day crew - post 12.4 WOD

Posted by Markum King at 01:00 | Comments (4) | Trackbacks (0)

Friday, March 23. 2012

Please join us is sending off two of CFCP's great athletes and coaches in a
PRE-DEPLOYMENT PARTY FOR ROY AND VIC!!!
When: Saturday, March 24th
Time: 6pm til whenever
Where: Markum & Christi's House (ask a coach for address)
Bring: Any kind of food of your choice and tasty beverage

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
Run 400 Meters
20 Box Jumps (24/20)
20 Thrusters (64/45)
20 Sit Ups

WOD

Open WOD 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Shout out to David for his generous donation to CFCP! Thank you very much

Posted by Joe OHoro at 01:00 | Comments (0) | Trackbacks (0)

Thursday, March 22. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
Agility Drills
20 Jumping Squats
20 Walking Lunges
20 Power Cleans (95/65)

WOD

Run 1 mile
100 Back Squats (75/45)

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Wednesday, March 21. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
10 HSPU
10 Deadlift (135/95)
10 Burpees
2 Rope Climbs

WOD

10-8-5-3-1-3-5-8-10
Deadlift 205/145
Pull Ups
Push press 135/95
Go up 10 lbs as reps go down and drop 10 lbs as reps go up

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Tuesday, March 20. 2012

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
500 Meter Row
3x Burgener Warm Up
10 Hang Squat snatches (65/45)
20 Lateral Jump Burpees
30 Double Unders

WOD

AMRAP 20 Minutes
10 Snatches (135/95)
20 K2E
30 Box Jumps (30/24)
40 Wall Balls
50 Walking Lunges

Posted by Joe OHoro at 01:00 | Comments (7) | Trackbacks (0)

Monday, March 19. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

0600, 1145 and 1630 classes in Bldg 1782

Warm Up
400 Meter Run
20 HSPU
20 T2B
20 Box Jumps (30/24)

WOD

5x3 Deadlift
5x3 Power Cleans
5x3 Hang Squat Cleans
5x3 Push Jerk

Posted by Joe OHoro at 01:00 | Comment (1) | Trackbacks (0)

Friday, March 16. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.

0600 and 1145 classes in Bldg 1782

Warm Up
Athlete's Choice

WOD
Athletes unable to attend Saturday's St. Patrick's Day festivities, this is for you! We would hate for you to miss out on the fun. Those attending Saturday are HIGHLY encouraged to use today as a rest day but please feel free to come out and motivate.

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Muscle-up efficiency tips.

Posted by Markum King at 01:00 | Comments (3) | Trackbacks (0)

Thursday, March 15. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.

Done at home on your own.

Warm Up
As Needed

WOD
Done at home on your own
5x25 Meter Sprints
Rest 1 Minute
5x50 Meter Sprints
Rest 1 Minute
5x75 Meter Sprints
Rest 1 Minute
5x100 Meter Sprints

Rest the amount of time it takes to complete each sprint.

Posted by Markum King at 01:00 | Comments (0) | Trackbacks (0)

Wednesday, March 14. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
10 Burpees
10 Hip Extensions
10 Sit-up's
3x 10 sec Handstand Holds

WOD
10 Minutes of Gymnastics Skill Work. This can include HSPU, MU technique and progressions, Ring work, or L-sits.
Then:
3 Rounds
10 Meter Handstand Walk
25 Walking Lunges
50 Double Unders

“If you only do what you know you can do- you never do very much.” - Tom Krause

Posted by Markum King at 01:00 | Comment (1) | Trackbacks (0)

Tuesday, March 13. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
2 Rounds, 5 Reps of:
Shoulder Press (95/65)
Split Jerk (95/65)
Squat Cleans (95/65)

WOD
3x5 Press
3x5 Split Jerk
3x5 Squat Cleans

A BIG SHOUT OUT and THANK YOU to Fletch for his generous donation to CFCP.

Posted by Markum King at 01:00 | Comments (6) | Trackbacks (0)

Monday, March 12. 2012

CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.

CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
2 Rounds, 10 Reps of:
Athletes choice. Pick 2 weaknesses and work on it (i.e., HSPU, pistols, L-sits, etc.)
You will have 10 minutes to complete.

WOD
1st
3x5 Front Squat

2nd
On the minute every minute for 20 minutes, complete 2 Back Squats at 60% of your 1RM followed by 1 HSPU. The HSPU should be strict with no kip at all. The idea is to work on form and keeping the feet inside the width of the hands.