0630, 1145, & 1630 & MACG-28 Pull Up 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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"The limits of tyrants are prescribed by the endurance of those whom they oppose.” - Frederick Douglass

0630, 1145 MACG-28 Pull Up Bars

1630 WORKOUT CANCELLED DUE TO THE INCOMING STORM

"Helen"

Three rounds for time:

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

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Congratulations to Major John Siary, our latest addition to the CrossFit Cherry Point coaching staff! Maj Siary completed the Level I Certification at the Crossfit Training Center in Virginia Beach on August 30th - 31st. A job well done!

0630, 1145, & 1630 & MACG-28 Pull Up Bars

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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"“Each honest calling, each walk of life, has its own elite, its own aristocracy based on excellence of performance.” - James Bryant Conant

0630, 1145, & 1630 & MACG-28 Pull Up Bars

"Nancy"

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

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"Train like God is watching." - Unknown

0630 & 1630 @ MACG-28 Pull Up Bars

No 1130 workout due to Labor Day '96

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

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"What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it." - Alexander Graham Bell

0800 @ MACG-28 Pullup bars

"Crossfit Total"

Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max

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"The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore." – Dale Carnegie

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

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Thruster - start w/ bar resting on shoulders, get elbows high (parallel to deck), front squat down, drive up through heels and drive elbows up at the bottom of the squat, as you finish the front squat transition to the push press and drive the bar overhead, get active shoulders at the top and finish with bar over the ears. Bring the bar down and go right into the next front squat.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

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

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"If you're not making mistakes, you're not taking risks, and that means you're not going anywhere. The key is to make mistakes faster than the competition, so you have more changes to learn and win.” - John W. Holt Jr.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

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"Although at the moment they may be equal in their lack of a real answer, the man who replies "I'll find out," is much more valuable to his employer, his neighbor, and to himself than the man who replies "l don't know." - Anonymous

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Push Jerk 3-3-3-3-3-3-3 reps

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Push Jerk - "Dip, Drive, Dip" - bar on shoulders, elbows forward of the bar, dip down with the knees first, keep shoulders back (shoulders should travel straight up and down on the dip) and weight on heels, dip should be about 3 inches, drive up with the hips (hips should fully open), bar travels straight up and overhead, maintain active shoulders and elbows locked out once bar is overhead, jump from starting position with feet under hips to feet under shoulders, land in a dip position with legs bent 2-3 inches, stand up after landing in the dip.

0630, 1145, & 1630 @ MACG-28 Pull Up 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.

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"All hard work brings a profit, but mere talk leads only to poverty." - Proverbs 14:23

0800-1100 @ MACG-28 Pullup bars

Crossfit Basics

1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Clean

Workout of the Day: "Fran"
21-15-9 reps
Thruster
Pullups

Schedule:
0800-0815 Stretch
0815-0825 Group Demo (Air Squat/Front Squat/Overhead Squat)
0825-0850 Small Group Execution of Movements
0850-0900 Break
0900-0910 Group Demo (Shoulder Press/Push Press/Push Jerk)
0910-0935 Small Group Execution of Movements
0935-0945 Group Demo (Deadlift/SDHP/Clean)
0945-1010 Small Group Execution of Movements
1010-1100 Workout of the Day (WOD) - Fran



Crossfit is constantly varied, high intensity, and functional movement workouts intended to increase work capacity across broad time and modal domains.

0630, 1145, & 1630 & MACG-28 Pull Up Bars

Shoulder Press 5-5-5-5-5 reps

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Shoulder Press - feet under hips, tight core, lock out knees, elbows in front of the bar, bar resting on shoulders, drive the bar straight up (move head out of way), bar ends up directly over the ears with locked out elbows and active shoulders. Do not lean back or round the bar around the chin.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Front Squat 3-3-3-3-3-3-3 reps

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At the bottom of the front squat, drive up with the elbows to keep the bar on the front of the shoulder. This avoids the shoulders coming forward causing a chain reaction of the elbows dropping and coming forward on the toes.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

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Compare to 080623.



In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor