0900 @ Pelican Point

Warmup:
15 Pass Throughs w/PVC
15 Air Squats, facing wall, hands up on wall
Planks, 1 min holds on all sides
20 Wall Balls, 20 lb
10 Double Unders

WOD:

"Annie"

50-40-30-20-10
Double Unders
Sit-ups

Skill:
Push Jerk

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"Master the air squat and you will become much more proficient at the other complex movements (snatch, clean, overhead squat)." - Anonymous

0900 @ Pelican Point

Warmup:
Agility Drills
Burgener Warmup x 3 w/PVC
15 Air Squats, concentrate on form
20 Situps, feet together, full range of motion
20 GHD Hip Extentions
7 Thrusters, 65 lbs

WOD:

"Fran"

21-15-9 reps
95 pound Thruster
Pull-ups

Skill:
Push Press

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"Ensure you are getting rest days. You need to get 1-2 rest days a week where you do not workout at all. Every 2-3 months, get a 3-4 day rest period. These workouts are grueling and you need to let the body recover." - Dave Joseforsky

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

3 X Burgener Warm Up
400m run
20 Double Unders

WOD:

1 Mile run, for every minute it takes for that mile do 10 burpees.

ROE
Run 1 mile
(start at pull up bars, run towards Roosevelt Rd & turn around at 1/2 mile mark)

-Each whole minute = 10 burpees
-Fraction of a minute = 15 sec and under 3 burpees, 30 sec and under 5 burpees, 45 sec and under 7 burpees, 59 sec and under 10 burpees.
-Begin burpees immediately upon completion of mile run.

Example: 8:36 = 87 burpees; 8:46 = 90 burpees

Post mile time, number of burpees, and total time to complete both to comments.



"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

Coach Glassman

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
Burgener Warmup
Snatch Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
High Hang Snatch received at 2"/4"/6"/full squat
Mid-Thigh
Below Knee
From the Ground

WOD:

Snatch 1-1-1-1-1-1-1

Post weights to comments.

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"The snatch is jumping a bar through a range of motion and receiving it in an overhead squat. If you can jump, you can snatch." - Coach Burgener

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
3 x Burgener Warmup w/PVC
5 x Overhead Squat w/PVC
5 x Press Snatch Balance w/PVC
5 x Heaving Snatch Balance w/PVC
5 x Snatch Balance w/PVC

WOD:

Run 10K

Post time to comments.

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Course: Start at the pullups bars, go down to Roosevelt Road and take a left. Pass the golf course, BOQ, and Hancock Gym. Go down to the Hancock Lodge sign and take that road towards the Hancock Lodge. Run around the circle at the Hancock Lodge and run back the same route to the pullup bars. Still not done, run the 400m course to finish up.



"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it's place. If I quit, however, it will last forever." - Lance Armstrong

0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
Agility drills
3 x Burgener Warmup w/PVC
10 Handstand Pushups
10 Sumo-deadlift high-pull (SDHP), 65 lbs

WOD:

Five rounds for time of:
95 pound SDHP, 21 reps
21 Ring dips

Post time to comments.



SDHP - Feet outside shoulders, grip inside legs thumb width apart, bar over mid-foot, push bar back and knees back, once bar reaches mid-thigh drive the hips vertical, shrug, elbows high and outside, bar finishes under the chin. On the way down, bar drops back to high hang, butt back, bar travels below the knees, then bend knees, and ride bar back to starting position.

0600 and 1145 @ Pelican Point

Active Stretch

Warmup w/PVC:
Burgener Warmup
Overhead Squat
Press Snatch Balance
Heaving Snatch Balance
Snatch Balance
High Hang Snatch
Mid Thigh
Below Knees
Floor

WOD:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Snatch (yes, squat!)
Chest to bar Pull-ups

Post time to comments.



Congratulations to Markum King, Isaiah Ybarra, Noelle Ybarra, Steve Barriger, and Oscar Moore for completing the CrossFit Olympic Weightlifting Certification on 24-25 April. Thank you to Coach CJ Stockel, Stacy Moldovan, and Michelle Benedict for your instruction to all the athletes. Your enthusiam, energy, and knowledge were very much appreciated!

0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
7 Muscle Ups
10 Squat Snatch, 65 lbs
20 Back Extensions
20 Situps, assisted on bar

WOD:

Ten rounds for time of:
10 135# Deadlift
15 Push-ups

Post time to comments.



"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
25 Back Extensions
25 Double Unders
30 Walking Lunges

WOD:

Two-person team WOD for time:
200 inverted burpees

One person is working at a time. Post time to comments.



“There is no security on this earth; there is only opportunity.” - Douglas MacArthur

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
5 Inverted Burpees
10 Overhead Squats, 65 lbs
10 Single Arm Kettlebell Snatch, 1 pood

WOD:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

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"Things may come to those who wait, but only the things left by those who hustle." - Abraham Lincoln

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
7 Muscle Ups
10 Handstand Pushups
25 Situps (unassisted)

WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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"Well done is better than well said." - Benjamin Franklin

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
10 Sumo Deadlift High Pulls, 65 lbs
10 Push Press, 65 lbs
10 Wall Ball, 20 lbs

WOD:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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"Seventy percent of success in life is showing up." - Woody Allen

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
5 Skin the Cats (Rings)
10 Squat Cleans, 65 lbs
20 Overhead Lunges w/bar

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

Post time to comments.



When the world says, "Give up," Hope whispers, "Try it one more time." - Author Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
10 Dead Hang Pull-ups
10 Burpees
10 Kettlebell Swings, 1.5 pood

WOD:

Two person team WOD for time:
400 meter run as a team
100 meter wall ball toss, 25 meter shuttle
100 meter fireman’s carry, 50 meters each
40 Hand stand push-ups, 20 each
40 Buddy squats, 20 each
40 Pull-ups, 20 each
40 Push-ups, 20 each
40 Double unders, 20 each

One person works while the other rests, spots or is being carried.



"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." John F. Kennedy

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
400m run
10 Front Squats, 65 lbs
10 Overhead Squats, 65 lbs

WOD:

Front squat 3-3-3-3-3 reps

Post loads to comments.

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"Failure is the opportunity to begin again more intelligently." - Henry Ford