Crossfit Cherry Point - Crossfit Cherry Point

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

Tuesday, May 4. 2010

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

3 X Burgener Warm Up
400m run
20 Double Unders

WOD:

1 Mile run, for every minute it takes for that mile do 10 burpees.

ROE
Run 1 mile
(start at pull up bars, run towards Roosevelt Rd & turn around at 1/2 mile mark)

-Each whole minute = 10 burpees
-Fraction of a minute = 15 sec and under 3 burpees, 30 sec and under 5 burpees, 45 sec and under 7 burpees, 59 sec and under 10 burpees.
-Begin burpees immediately upon completion of mile run.

Example: 8:36 = 87 burpees; 8:46 = 90 burpees

Post mile time, number of burpees, and total time to complete both to comments.

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

Coach Glassman

Posted by Dave Joseforsky at 01:00 | Comments (15) | Trackbacks (0)

Comments

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A good size group this AM. Had a nice little sprinkle to start the WOD.

7:55 mile, 80 burpees, 16:06.

#1 Macheen on 2010-05-04 09:35 (Reply)

6:14 mile, 63 Burpees, 12:37

#2 Kyrl on 2010-05-04 10:29 (Reply)

7:15 mile 75 Burpess, 13:30

#3 Weaver on 2010-05-04 11:33 (Reply)

6:01 mile, 63 burpees, 10:30

#4 Ted on 2010-05-04 12:44 (Reply)

6:11 mi, 63 burpees, 11:35

#5 Dan on 2010-05-04 15:37 (Reply)

7:41 mi 77 burpees, 16:07

#6 Oscar on 2010-05-04 16:07 (Reply)

7:10 mile, 73 Burpees, 14:19

#7 HHog on 2010-05-04 16:56 (Reply)

7:08 mile run, 73 burpees, 14:50

#8 Farva on 2010-05-04 17:43 (Reply)

6:13 on the Mile

11:30 total. Good work guys!

#9 DeBo on 2010-05-04 17:48 (Reply)

6:01 mile, 63 Burpees, 11:38 total

#10 Josey on 2010-05-04 19:23 (Reply)

7:41 mile, 77 Burpees, 15:55 total

#11 Christi on 2010-05-04 21:31 (Reply)

7:43 mile, 77 Burpees, 20:40 total

#12 Shuja Hussain on 2010-05-05 08:39 (Reply)

6:15 mile, 63 Burpees, 13:10 total

#13 Barriger on 2010-05-05 12:42 (Reply)

Rowed 1 mile then did 1/2 Burpees

7:45 rowing
40 Burpees

#14 Erin on 2010-05-05 20:42 (Reply)

7:30 mile, 75 burpees, 16:28 total

#15 Noelle on 2010-05-05 20:47 (Reply)

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