0600 & 1145 @ Pelican Point

Active Stretch

Warmup
200m row
5 Front Squats, 65 lbs
5 Push Press, 65 lbs
20 Lunges

WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.



"Risk - Do not be afraid to go out on a limb, that is where the fruit is." - Mac Anderson

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 Burgener Warmup w/bar
Ring Dip holds (1 min total)
2 L-sits w/parallettes (15 sec hold)

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091208



"Lead, follow or get out of the way!" - Anonymous

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Overhead Squats w/bar or PVC
5 Pressing Snatch Balance w/bar or PVC
5 Heaving Snatch Balance w/bar or PVC
5 Snatch Balance w/bar PVC

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 100125



"Good leaders develop through a never-ending process of self-study, education, training, and experience." - Manual on military leadership

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
20 Walking Lunges w/ bar overhead
20 Wall Balls, 20 lbs (10 foot target)
Deadlift 5-4-3-2

WOD

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 100210



Welcome back to Vic "Macheen" Frausto, shown above doing kettlebell swings. It is good to have you back at CrossFit Cherry Point after your time in Iraq.

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Muscle Ups
10 Handstand Pushups (or Holds)
10 Pullups

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pullups

Post time to comments.

Compare to 091118



"Leaders aren't born they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal." - Vince Lombardi

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Pullups
25 Situps
10 Burpees

WOD

For time:
35 Hip Extensions
Run 400 meters
30 Hip Extensions
Run 400 meters
25 Hip Extensions
Run 400 meters
20 Hip Extensions
Run 400 meters
15 Hip Extensions
Run 400 meters
10 Hip Extensions
Run 400 meters
5 Hip Extensions
Run 400 meters

Post time to comments.



"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting." - Dick Vermeil

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Overhead Squats, 65 lbs
10 Broad Jumps
5-4-3-2 Push Jerk

WOD

Push Jerk 1-1-1-1-1-1-1 reps

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Compare to 091117



"I make my practices real hard because if a player is a quitter, I want him to quit in practice, not in a game." - Bear Bryant

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
7 Handstand Pushups
15 Wall Ball, 20 lb (10 foot target)
25 Back Extensions

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.



"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do." - Eleanor Roosevelt

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Muscle Ups
6 200m strides (not a sprint)
5 Push Press, 65 lbs
5 Push Press, 95 lbs

WOD

For time:
Run 400 meters
115 pound Push press, 21 reps
Run 400 meters
115 pound Push press, 18 reps
Run 400 meters
115 pound Push press, 15 reps
Run 400 meters
115 pound Push press, 12 reps

Post time to comments.



"Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." - William Shakespeare

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Push Press, 65 lbs
10 Pullups
25 Situps

WOD

Complete three rounds for time of:
65lb Squat Snatch, 21 reps
21 L Pull-ups
65 lb Squat Snatch, 21 reps
21 L Pull-ups

Post time to comments.



"The best thing about sports is the sense of community and shared emotion it can create." - Bob Costas

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 L-Sits on parellettes (15 sec hold)
10 Squat Snatch, 65 lbs
20 Kettlebell Swings, 1.5 pood

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are chest to ground. Handstand push-ups are head to ground, feet within hand width.

Post time to comments.

Compare to 081029



"And in the end it's not the years in your life that count. It is the life in your years." - Abraham Lincoln

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Overhead Squats w/bar (active shoulders)
20 Wall Ball, 20 lb (10 foot target)
25 Back Extensions

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 091102



"He that is good for making excuses is seldom good for anything else." - Benjamin Franklin

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Muscle Ups
10 Handstand Pushups
5-4-3-2 Squat Cleans

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

We have not done this workout before but did Power Cleans on 9 Nov 09.



Thank you to all that helped get the four new pullup bars and situp station installed over the last month!

0900 @ Pelican Point

Active Stretch

Warmup
10 Overhead Lunges, 65 lbs
25 Situps w/med ball
20 Wall Balls, 20 lb

WOD

Team workout designed by Sgt Isaiah Ybarra. To be announced at 0900.



"A pint of sweat will save a gallon of blood." - George Patton

0900 @ Pelican Point

Active Stretch

Warmup
250m row
10 Sumo Deadlift High Pull, 65 lbs
25 Back Extensions

WOD

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Did this workout in Al Asad on 27 Feb 09. Post time to comments.



"You can complain because roses have thorns, or you can rejoice because thorns have roses." - Ziggy