0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
7 Muscle Ups
10 Shoulder Press, 95 lbs
10 Sumo Deadlift High Pull, 95 lbs

WOD:

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090810



"Perseverance - Go over, go under, go around, or go through, but never give up." - The Essence of Leadership

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

15 Kettlebell Swings, 1.5 pood
20 Walking Lunges w/med ball overhead, 20 lb
10 Bench Press, 95 lbs

WOD:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Go directly from bench press to pullups. Rest 2-3 minutes between rounds. Post reps for both exercises in all rounds.

Compare to 091125



My attitude, my energy, my levels of motivation are directly tied to exercise." - Mac Anderson

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

10 Handstand Pushups
20 Pullups
10 Deadlifts, 135 lbs

WOD:

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.



"Integrity does not blow in the wind or change with the tide. It is the inner image of our true selves" - Mac Anderson

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
2 tire flips (two people)
10 Back Extensions
10 Pullups

WOD:

Two person team workout for time:
75 Box jump, 24 inch box
75 Pull-ups
75 Kettlebell swings, 1 pood
Walking Lunge, 75 steps
75 Knees to elbows
15 Tire flips (do together)
75 Back extensions
75 Wall ball shots, 20 pound ball
75 Burpees
75 Double unders

Finish each exercise before moving onto the next. One person is working and the other is resting.



"I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man." - George Washington

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
15 Box Jumps, 24 in
15 Situps w/Med ball
5-4-3-2 Split Jerk

WOD:

Split Jerk 1-1-1-1-1-1-1 reps (use stands)

Post loads to comments.

Compare to 091216



"Integrity is shown when no one is looking." - Anonymous

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

5 200m strides
10 Broad Jumps
15 Wall Balls, 20 lb

WOD:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 100104



"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

5 Ring Dips
10 Overhead Squats, 65 lbs
25 Situps

WOD:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090923



"Our real problem, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow." - Dwight D. Eisenhower

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

Post loads to comments.

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

Post loads to comments.

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