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."

Monday, June 14. 2010

0600 & 1145 @ Pelican Point

As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff

Warmup:
400m Backwards Run
25 Full Squat Jumping Pull-Ups
10 HSPUs
6 Turkish Get Ups - 3 each side with 1 pood Kettlebell.

WOD:
Row 4k at 500m intervals

This is a Buddy WOD, one athlete works at time. Rest while the other athlete rows.

Skill:
Double Unders

"Anatomy is destiny." - Sigmund Freud

Posted by DeBo at 01:00 | Comments (5) | Trackbacks (0)

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15:30 Row 4K

Worked with Kyrl. Good warmup Debo, it was just as hard as the WOD!

#1 Josey on 2010-06-14 06:37 (Reply)

My partner was Gordon: 15:58 Run 4K.

#2 Battle on 2010-06-14 07:12 (Reply)

16:08 4k row

Outstanding Christi...that was an incredible effort and result.

#3 Weaver on 2010-06-14 12:45 (Reply)

Great push today Weaver!

#4 Christi on 2010-06-14 14:53 (Reply)

I ran a PFT this a.m. 20, 100 and a 20:10 run. Not great but not bad after being sick as a dog all week last week.

#5 Isaiah on 2010-06-14 15:00 (Reply)

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