0630 and 0900 ONLY @ MACG-28 Pullup Bars

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081202



NO 1145 WORKOUT ON MONDAY, 12 JAN.

0630, 1145, & 1630 @ MACG-28 Pullup Bars

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post lowest reps from each of the four exercises to comments.

Compare to 081024



The amount of workout sessions after 11 January will start to decrease due to the amount of coaches deploying. Check the website daily for workout times.

0900 WORKOUT ONLY @ MACG-28 PULLUP BARS

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 081124



NORMAL SCHEDULE ON 5 AND 6 JANUARY.

Happy New Year! 2008 was a great year for Crossfit Cherry Point as we were established as an affiliate. Thank you to the coaches for the volunteer support and all the motivation from those that came to workout. Let's ring in 2009 with some more great workouts.

NO CROSSFIT CHERRY POINT WORKOUTS TODAY

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 081226



0900 WORKOUT ONLY ON 2 JANUARY.

0630 AND 0900 @ MACG-28 PULLUP BARS

5 rounds for time of:

500 meter Row
50 Squats
30 Back extensions

Post time to comments.



NO WORKOUT ON 1 JANUARY. 0900 ONLY ON 2 JANUARY.

0630 WORKOUT ONLY

Run or Row 5 K

Post times to Comments.

Compare to 081219



ONLY 0900 WORKOUT ON 31 DEC. NO WORKOUTS ON 1 JAN. ONLY 0900 WORKOUT ON 2 JAN.

0630, 0900, & 1145 @ MACG-28 PULLUP BARS

NO 1630 WORKOUT

"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.



THERE WILL NOT BE ANY CROSSFIT CHERRY POINT SESSIONS ON 30 DEC. THERE WILL BE A 0900 WORKOUT ON 31 DEC.

0900 WORKOUT ONLY @ MACG-28 PULLUP BARS

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 081021



Do four warmup sets before proceeding into the one rep max set. You have two chances at your one rep max.

0900 WORKOUT ONLY TODAY

150 Burpees

Post time to Comments.

These are from completely prone to jumping (act as if touching an object eight inches above maximum reach).



Next workout will be at 0900 on 26 Dec. Merry Christmas!!

0630, 0900, 1145, 1630 @ MACG-28 Pullup Bars

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080910



Drive - Shoulder Press, Dip and Drive - Push Press, Dip, Drive, and Redip - Push Jerk

0630, 1145, & 1630

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080514



Keep head neutral looking about 6-8 feet in front of you. Place bar just below the scapula. Push elbows back so they are not directly under the bar. When hips drop below the knees, push the hips up and drive through the heels.

0630, 0900, 1145, & 1630 @ MACG-28 Pullup Bars

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to Comments.



The clean portion will be a power clean to the shoulders (no front squat). Remember to dip, drive, and redip on the push jerk.

NO WORKOUTS TODAY

HAPPY THANKSGIVING!!

REST DAY



THERE WILL BE NO WORKOUTS ON FRIDAY, 28 NOVEMBER. WE WILL RESUME WORKOUTS ON 1 DEC.

0630, 1145, & 1630 @ MACG-28 Pullup Bars

"Nancy"

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

Post time to comments.

Compare to 080903.



For planning purposes, below is the schedule for this week:
Wednesday, 26 Nov - 0900 only
Thursday, 27 Nov - No classes
Friday, 28 Nov - No classes

0630, 0900, 1145, & 1630 @ MACG-28 Pullup Bars

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080923.



For planning purposes, below is the schedule this week:
Tuesday, 25 Nov - 0630, 1145, 1630
Wednesday, 26 Nov - 0900 only
Thursday, 27 Nov - No classes
Friday, 28 Nov - No classes