0600 & 1145 @ Pelican Point

Warmup:
3 Burgner warm up w/pvc
20 Back extensions
10 Power Cleans @ 95/65lbs
4X50m strides

WOD:
For Time:
800 meter run
2 Power cleans
400 meter run
4 Power cleans
200 meter sprint
6 Power cleans
100 meter sprint
8 Power cleans
50 meter sprint
10 Power cleans
Power Cleans are @135lbs

Skill:
Deadlifts



Energy and persistence conquer all things. - Benjamin Franklin

0600 & 1145 @ Pelican Point

Warmup:
10 pull-ups
10 double unders
10 push-jerks @ 65lbs
25 sit ups

WOD:
Five rounds for time of:
Hero WOD "Paul"
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Skill:
Power Cleans



Congratulation to Christi on completing her Level 1 Crossfit certification.....Great Job Christi!

0600 & 1145 @ Pelican Point

Warmup:
400m Run
10 Kettle-bell Swings 1.5 pood
20 Burpees
5 Muscle Ups

WOD:

30 Muscle-ups for time

Skill:
Deadlifts

Compare to 020210



"What will inevitably doom a physical training program and dilute a coach's efficacy is a lack of commitment to fundamental." Coach Glassman

0600 & 1145 @ Pelican Point

Warmup:
Agility Drills - group
400 meter run
20 Air squats
10 Ring dips
10 SDHP @ 65 lbs

WOD:
50 SDHP @ 95 lbs
75 Push-ups
50 Ring dips
30 45 lbs weighted pull-ups
25 Handstand Push-ups
(Bring flak with sappies for weighted pull-ups)

Skill:
Snatch
Rings (muscle-ups and dips)

Compare to 090520


We are what we repeatedly do. Excellence, therefore, is not an act but a habit. - Aristotle

0600, 0900 & 1145 @ Pelican Point

Warmup:
Agility Drills - group
Burgener Warmup - group

30 Sit-ups
20 Push-ups
20 Air squats
15 KB Swings 1.5 pood
Parallettes 3 x 30 sec holds

WOD:
"Grace"
135 pound Clean and Jerk, 30 reps

Skill:
Snatch
Rings (muscle-ups and dips)

Compare to 090922


Good Luck to Markum, Christie, Isaiah, Noelle, and Debo as they head down to Florida and compete in the CrossFit South Eastern Team Regionals.

0600 & 1145 @ Pelican Point

Active Stretch
Agility Drills

Warmup:
10 Inverted Burpees
10 Power Clean and Jerk @ 65lbs
10 Sumo High-pull Deadlifts @ 65lbs
15 Wall Balls 20lbs

WOD:
"Candy"

5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round
Full "Annie" - 50-40-30-20-10, Double-unders; Sit-ups.
5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round

Compare to 100410


"There are no secrets to success. It is the result of preparation, hard work, learning from failure."-Colin Powell

0600, 0900 & 1145 @ Pelican Point

Active Stretch
Agility Drills

Warmup:
4 X 50 meter strides
30 Double-unders
30 Sit-ups (unassisted)
15 Ring-dips

WOD:
Three rounds for time of:
Run 800 meters
50 Pull-ups

Compare to 090528



The CrossFit prescription is "contantly varied, high-intensity, functional movements" - CrossFit Training Guide

0600 & 1145 @ Pelican Point

Active Stretch
Agility Drills

Warmup:
400m run
10 Deadlifts 135 pounds
10 Overhead Squats 65 pounds
10 Clean and Jerk 65 pounds

WOD:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups



"Pain is temporary. Quitting lasts forever." - Lance Armstrong