0600 & 1145 @ Pelican Point

Warmup/Skill:
10 Pass throughs (standing)
10 Pass throughs (in squat position)
10 Hip mobility exercises
10 Squat jumps
OH Squats 8-7-6

WOD:
Overhead Squats 5-5-5-5-5

Compare to 051310



"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." - Coach Greg Glassman

0600 & 1145 @ Pelican Point

Warmup/Skill:
200m Run w/Med Ball
21 Med Ball Push-ups
15 Med Ball Cleans
9 Med Ball Twists (ball touches left then right to equal 1 rep)

WOD:
21-15-9
135lb Power Clean
KB Swings (1.5/1pood)
GHD Sit-ups



"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

0600 & 1145 @ Pelican Point

Warmup/Skill:
Burgener Warmup 2x
5 OH Squats @ 45lbs
4 OH Squats @ 95lbs
3 OH Squats @ 115 lbs
2 OH Squats @ 135 lbs
1 leg bounds 25m (left leg)
1 leg bounds 25m (right leg)
3 one leg box jumps @ 18in. (left leg)
3 one leg box jumps @ 18in. (right leg)

CHRISTI'S BIRTHDAY WOD:
For time:
32 Toes to Bar or K2E
7 Snatches @ 145/95lbs
31 Thrusters @ 115/85lbs
19 Inverted Burpees
78 Double Unders



"CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit." - CFSB

Christi's favorite crossfit qoute.

HAPPY BIRTHDAY CHRISTI!!!

0600 & 1145 @ Pelican Point
Warmup/Skill:
50m Carioca up / 50m Carioca back
25m Lateral Squat, 3 pistols right leg
25m Lateral Jumping Jax, 3 pistols left leg
15 Superman's
5 Reps of each lift (95/65 FS, PP & 185/135 DL)

WOD:
2 person team WOD:
60 Front squats (145/85)
200m farmers walk (2-1.5/1 pood KBs)
200m run
60 Push-press (145/85)
200m farmers walk (2-1.5/1 pood KBs)
200m run
60 Deadlifts (215/155)
200m farmers walk (2-1.5/1 pood KBs)
200m run

*Each team is set up with one bar loaded with Rx'd weight for each lift. The bar must move for a total of 60 reps between teammates.
*Each team will have 2 KB's. Both KB's must be moved as a team. Do not move on to the next exercise until both KB's reach the starting point.
*Both team members complete the 200m run. You do not move on to the next exercise until both team members reach the starting point.



"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." -Greg Glassman

0600 & 1145 @ Pelican Point
Warmup/Skill:
200m High Knee Skip
21 SDLHP w/KB, 1.5/1 pood
15 Pull-ups
9 Cartwheels

WOD:
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups



"No, it doesn't ever get any easier. You wouldn't want it to either." -Greg Glassman

0600 & 1145 @ Pelican Point
Warmup/Skill:
25m Bear Crawl / 25m Broad Jump
30 sec. L-holds x 2
15 Medicine Ball push-ups
10 Toes 2 Bar

WOD:
21-15-9
B/W bench press
B/W front squat
Pull-ups
Back Extensions/Supermans



"Without self-discipline, success is impossible, period." - Lou Holtz

0600 & 1145 @ Pelican Point

Warmup/Skill:
200m Farmers Walk w/1 pood KB's in each hand
20 Medicine Ball twists
4 rounds of Multiple Box Jumps (boxes at different heights)
2 rounds of Partner Push Press w/45lb bar, 10 reps
-one works and one holds bar at full extension overhead

WOD:
3 rds for time:
50m tire/sled drag (25m FWD & 25m BKWDS)
OR
100m run w/45lb plate (50m FWD & 50m BKWDS)
40 Double unders
30 Box jumps @ 24in
20 Push-ups



"Our greatest glory consists not in never falling, but in rising every time we fall." - Oliver Goldsmith

0600 & 1145 @ Pelican Point

Warmup/Skill:
400m Run - 200 forward 200 backwards
10 PVC pass throughs in full squat position (start in OHS position and recover after each pass through)
15 OHS w/45lb bar - Focus on form
20 Diamond Push-ups

WOD:
4 rds for time:
10 Deadlifts @ 245lbs
15 Ring dips
Shuttle Runs
20, 30, 40, 50, 40, 30, 20 Meters




"We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do." - Samuel Smiles