0630, 0900, & 1145 @ MACG-28 Pullup Bars
NO 1630 WORKOUT

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 081014.



Some more equipment was added to the Crossfit Cherry Point box today.

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

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.



"A winner makes commitment. A loser makes promises." - Unknown Author

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

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Compare to 080908.



"Discipline is the soul of an army. It makes small numbers formidable, procures success to the weak, and esteem to all." - George Washington

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

Post time to comments.



"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." - Bear Bryant

NO CLASSES - HOLIDAY

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Compare to 081016

NO CLASSES - HOLIDAY

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 080930

BackSquat 5-5-5-5-5 reps

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"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy." - Winston Churchill

0630, 1145 and 1630 at MACG-28 Pull Up Bars

Four rounds for time:

Run 400 meters
Rest 2 minutes

Post time to comments.



“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” - Ralph Waldo Emerson

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.



"There's only one corner of the universe you can be certain of improving, and that's your own self." - Aldous Huxley

0630, 1145, and 1630 at MACG-28 Pull Up Bars

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 081010



Don't forget to get out there and VOTE !!!!

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

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"Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.” - Buddah

Happy Halloween !!!!!

0630 and 1145 MACG-28 Pull Up Bars

No 1630 Workout due to trick or treaters !

Back Squat 5-5-5-5-5

2 sets x 5 reps (bar)
3 intermediate sets x 5 reps
5 sets x 5 reps (work sets)

Compare to 081003



“If a man harbors any sort of fear, it percolates through all his thinking, damages his personality, makes him landlord to a ghost.” - Lloyd C. Douglas

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 080619

Deadlift
Light Warmup Set
3 intermediate warmup sets
1 work set of 5 reps



"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.” - Albert Einstein

0630, 1145, and 1630 at MACG-28 Pull Up Bars

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

Push-ups are honest push-ups - the chest and abs hit the ground at the same time. RX'd handstand push-ups are a full range of motion with the nose touching the floor.

Post time to comments.

Compare to 080801



“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” - Vince Lombardi

Power Clean

2 sets x 3 (warmup)
3 sets x 3 (intermediate warmup)
3 sets x 3 (work sets)

Power clean is from the ground to the shoulders. There is no front squat.



Congratulations to the following Crossfit Cherry Point athletes that completed the Barbell Certification on 25-26 Oct 08: Maj Ward, Maj Siary, Maj Joseforsky, GySgt Skelton, Capt St. Croix, SSgt Eldredge, Nigel Keane, and Jeanne Goodes.