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."

Wednesday, September 1. 2010

0600 & 1145 @ Pelican Point

Active Stretch:

Mobility/Warm Up:
15 - Medicine Ball Burpees: (Start in the front rack position. Drop the Med Ball and perform a med ball push up. Then perform a med ball clean into a thruster overhead.)
15 - Medicine Ball 24 Inch Box Jumps: While holding the med ball any way you wish, perform a box jump.
10- Medicine Ball Tosses: Toss the med ball approximately 10 feet apart to a partner. Utilize the overhead and granny toss.

WOD

“Ka-Run”

3 Rounds of:
50 Wall-ball Shots
400m run or 500m row

Never ascribe to malice, that which can be explained by incompetence.
—Napoleon

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

Comments

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17:50 Rx

Could not get into a good rythmn.

#1 Weaver on 2010-09-01 06:48 (Reply)

22:03 Rx That sucked!!

#2 Kyrl on 2010-09-01 10:23 (Reply)

15:04 Rx. Good one again!!!

#3 DeBo on 2010-09-01 14:43 (Reply)

21:46 Rx

#4 Oscar on 2010-09-01 17:54 (Reply)

19:23 suck

#5 Dan on 2010-09-01 21:27 (Reply)

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