0900 @ Pelican Point

Active Stretch:

Mobility/Warm Up:
10 Single Arm OHS w/KB (1.5/1)
5 Squat Snatches
5 Clean and Jerks

WOD
“That doesn’t sound so bad”

2 rounds of:
4 Squat Snatches (135/95)
4 HSPU
40 DU's

2 Rounds of:
4 C & J (135/95)
4 Inverted Burpees
200m run

2 Rounds of:
4 Snatches (135/95)
4 HSPU
40 DU's



"If you train the body, the mind will follow." - Ross Enamait

0600 & 1145 @ Pelican Point

Warm-up/Skill:
Burgener warm up x2
7 HSPUs
8 Pistols (4 each leg)
9 OHS 95/65 lbs

WOD:
Team WOD
800M Relay (Run or Row)
Shoulder Press 95/65 lbs; 12 reps per team member
800M Relay (Run or Row)
Push Press 95/65 lbs; 12 reps per team member
800M Relay (Run or Row)
Push Jerk 95/65 lbs; 12 reps per team member
800M Relay (Run or Row)
Athlete's choice 95/65 lbs; 12 reps ground to overhead

Each athlete will run or row 400 meters and then 'tag' their partner, who will complete the 400m run. Once complete with the run or row the other teammate will begin the lifts. In other words one lifts while the other runs or rows then you switch.

Or on your own,
For time:
(Run or Row) 400 meters
95/65 lbs pound Shoulder press, 21 reps
(Run or Row) 400 meters
95/65 lbs pound Push press, 21 reps
(Run or Row) 400 meters
95/65 lbs pound Push Jerk, 21 reps

Compare to 090828



"TGIF"- Everyone

0600 & 1145 @ Pelican Point

Warm-up/Skill:
Burgener warm up x2
10 Hip extensions
10 GHD sit-ups
25 Double-unders

WOD:
10 Rds for time of:
10 Pull-ups (Kipping or Deadhang)
10 Ring dips

Compare to 100329



"There is no room for doubt in an athlete's mind. You must gain confidence in yourself. As you push through difficult challenges and routines, your mind will become increasingly resilient." - Ross Enamait

0600 & 1145 @ Pelican Point

Warm-up/Skill:
4-3-2 for each of the movements

WOD:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

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-This is a great article about the "CFT", enjoy.
http://www.crossfitchulavista.com/images/uploads/Blog-images/52-2006_CFTotal.pdf

0600 & 1145 @ Pelican Point

Warm-up/Skill:
10 Wall-balls
10 Med-ball cleans
10 Med-ball push-ups
5 Summersaults and finish in a handstand. Do these consecutive if possible.

WOD:
“Tabata Hell”
4 Rds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Squats (Rest at the bottom)
Push-ups (Rest at the top)
Sit-ups (Rest on back w/straight legs 6” of the deck)
KB Swings-1.5/1 (24kg/16kg)
(Rest anyway but the KB can’t touch the floor but no propping or bracing)

-To score this the lowest amount of reps per round is your score for that movement, at the end add totals together to get your score. If you break any of the rest positions your score is zero for that round.



"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

Warm-up/Skill:
25 Double-unders
5 Squat cleans (95/65)
5 Push Press (95/65)

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Compare to 053110



“CrossFit is a test of the amount of work you can do with no oxygen in your body” – Eddie Looney

0600 & 1145 @ Pelican Point

Warm-up/Skill:
200 Meter run w/med ball
15 Second parallette holds x2
5 Pull-ups
5 "L" Pull-ups
5 HSPUs

WOD:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

-Standard of movement is not letting your legs drop between pull-ups to complete this WOD as Rx'ed.

Compare to 012110



"I think we need to work on the med-balls. They are too heavy." - Macheen

0600 & 1145 @ Pelican Point

Warm-up/Skill:
Burgener warm-up x2
3 Muscle-ups
3 Squat snatches @ 95lbs
3 Squat snatches @ 115lbs

WOD:
"Amanda"
9-7-5
Muscle-ups
Squat snatch
-Standard for movemnt is catch it in the hole or on the way down. If you catch it at the top and OHS it, the rep dosen't count.

0600 & 1145 @ Pelican Point

Warmup/Skill:
10 Overhead Squats w/pvc
10 Pistols (5 each leg)
10 Pull-ups
10 Push-ups

WOD:
15 Rd’s of Cindy for time



"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." - From 10 ways to be a better CrossFitter

0600 & 1145 @ Pelican Point

Warmup/Skill:
2 sets of 5 Toes to Bar
5 Ground to Overhead (95/65)
7 HSPUs

WOD:
3 Rds for time of:
30 Toes to Bar
21 Ground to Overhead (95/65)
-i.e Snatch, Clean & Jerk/Split Jerk ect...



"It’s not about how strong you are, but how strong you are tired." - Justin Key

0600 & 1145 @ Pelican Point

Warmup/Skill:
4 minutes of planks
10 pull-ups
100 meter strides x 4

WOD:
Run or Row a 5k



Congratulations to Markum, Noelle, Roy, DeBo and Dan on completing the CrossFit level 1 Trainer certification this weekend. Great Job!!!!!

0600 and 1145 @ Pelican Point

Warm-up:
5 HSPUs
10 OHS w/PVC
15 Pull-ups
20 Double Unders

WOD:

4 Rounds for time:

800 meter run
10 Burpees
15 Pull-ups
20 KB Swings, 1.5 pood
25 Double Unders

Skill:
Do 5 sets of max HSPUs



Today at 1145 will be Major Steve Barriger's last WOD with CFCP. Come out and show your support for a great athlete, motivator and coach. Thanks Steve!!!!!

0600, 0900 and 1145 @ Pelican Point

0900 WOD:

2 Rounds:

500m row
25 ab mat burpees*

*jump in the burpee is lateral over the ab mat!

Active Stretch:

Warm-up:

1 Round of the WOD with 95lbs

WOD:

5 Rounds for time of:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 Rep Max (RM) Power Clean
*Rest 2 minutes between rounds

Skill:
Ring work



A clean pull is the jump shrug motion thats involved in the clean or any variation of the clean. You initiate the first pull, transition, or extend the hips but instead of completing the second pull and catching the weight you complete a shrugging motion with arms straight after full hip extension. Similar to the pic posted for the wod except you would have your arms fully extended, hips extended, and shoulders shrugged.

0600 and 1145 @ Pelican Point

Warm-up:
15 Pass Throughs w/PVC
15 Air Squats, facing wall, hands up on wall
Two 30 sec "L" holds on the parallettes
10 Squat cleans, 95lbs
10 Push jerks, 95lbs

WOD:

Seven rounds for time of:

10 Handstand Push-ups
10 115lb Squat Cleans
10 "L" Pull-ups
- Try to not let your legs come down between each pull-up.

Skill:
Overhead Squat



Congratulations to Christi, Noelle, Markum, DeBo and Isaiah for competing in the Dirty South Regional Qualifiers this past weekend. After 4 WODs and 3 days in the Florida sun these athletes placed 16th out of 46 teams. They represented CFCP very well and should be very proud. Well Done!!!!

0600 and 1145 @ Pelican Point

Active Stretch

Warm-up:
21 Double unders
15 Wall balls
9 Hang cleans, 65 lbs

WOD:

"Elizabeth" with a twist

21-15-9
Hang Cleans, 135 lbs
Ring Push-ups

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"Constantly varied functional movements executed at high intensity." - The definition of CrossFit