0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

5 Skin the Cats
10 Med Ball Cleans, 20lbs M, 14lbs F
15 Burpees

WOD:

Complete as many rounds as you can in 30 minutes of:

5 Pull-ups
5 Ring dips
15 Sit-ups

Post rounds completed to comments.

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"People may never believe what you say, but they'll always believe what you do"
- Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:

4 Warmup sets of Back Squat
After squats, 4 warmups sets of Shoulder Press (SP)
After SP, 4 warmups sets of Deadlift

WOD: "CrossFit Total"

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

Post total to comments.

Compare to 100126



"We cannot banish dangers, but we can banish fears. We must not demean life by standing in awe of death." - David Sarnoff

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
20 Double Unders
15 Kettle Bell Swings, 1.5 pood
10 Knees to Elbows

WOD:

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 090122


"Force, Distance, and Time baby...the rest you can keep." - Coach Greg Glassman

0600 & 1145 @ Pelican Point

Active Stretch

Warmup:
400m jog
20 box jumps
10 65lb snatch

WOD:

Run 5 K

Post time to comments.

Compare to 100113

Congratulations to our world class CrossFit Cherry Point athletes who competed in the CrossFit Games Carolina Sectional over the weekend: Markum King (59th place), Christi King (23rd place), Isaiah Ybarra (30th place), Noelle Ybarra (27th place), and David Joseforsky (41st place). There were four grueling workouts over two days that these athletes endured.



"The point is, not how long you live, but how nobly you live." -Seneca the Younger

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

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Muscle Ups
6 200m strides (not a sprint)
5 Push Press, 65 lbs
5 Push Press, 95 lbs

WOD

For time:
Run 400 meters
115 pound Push press, 21 reps
Run 400 meters
115 pound Push press, 18 reps
Run 400 meters
115 pound Push press, 15 reps
Run 400 meters
115 pound Push press, 12 reps

Post time to comments.



"Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." - William Shakespeare

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Push Press, 65 lbs
10 Pullups
25 Situps

WOD

Complete three rounds for time of:
65lb Squat Snatch, 21 reps
21 L Pull-ups
65 lb Squat Snatch, 21 reps
21 L Pull-ups

Post time to comments.



"The best thing about sports is the sense of community and shared emotion it can create." - Bob Costas

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 L-Sits on parellettes (15 sec hold)
10 Squat Snatch, 65 lbs
20 Kettlebell Swings, 1.5 pood

WOD

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

Push-ups are chest to ground. Handstand push-ups are head to ground, feet within hand width.

Post time to comments.

Compare to 081029



"And in the end it's not the years in your life that count. It is the life in your years." - Abraham Lincoln