0600 & 1145 @ Pelican Point

Active Stretch

Warm-up/Skill:
10 Front Squats, 45 lbs
15 Thruster, 45 lbs
10 Snatch, 45 lbs

WOD "Row, Baby, Row" (4 Man team WOD)

3 Rds of

200m row
KB Sings (2/1.5 Pood)
Double Unders
HandStand Push Ups

The row dictates the pace of the WOD. One team member rows 200m while the others are working and counting reps. Once the rower completes the 200m, he will then move to KB Swings and pick up where the previous left off. KB swings moves to Double Unders; Double Unders move to Handstand Push Ups; Handstand Push Ups to Rower. Each team member must row 3 times, add the number of reps from the KB Swings, DU, and HSPU - highest total of reps wins.



Don't Quit

When things go wrong as they sometimes will;
When the road you're trudging seems all uphill;
When the funds are low, and the debts are high
And you want to smile, but have to sigh;
When care is pressing you down a bit-
Rest if you must, but do not quit.

Success is failure turned inside out;
The silver tint of the clouds of doubt;
And you can never tell how close you are
It may be near when it seems so far;
So stick to the fight when you're hardest hit-
It's when things go wrong that you must not quit.

- Author Unknown

0600 & 1145 @ Pelican Point

Warm-up/Skill:
500m Row
10 Overhead Squats, 45 lbs
20 Box Jumps

WOD:

3 Rds for time

200m sprint
26 Sit ups
26 Overhead Squats (65/45 lbs)
26 Pull ups



"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." -Mark Twain

What he left out was - get your a$$ out to CrossFit Cherry Point for some training.

0600 & 1145 @ Pelican Point

Warm-up/Skill:

15m Bear crawl
25 Walking Lunges
30 Double Unders

WOD:

5 Rds for time

6 Handstand Push ups
7 Lateral Jump Burpees
8 Pistols (same leg or alternate)
9 GHD Sit Ups
10 Hip extensions or Supermans



"The true test of a leader is whether his followers will adhere to his cause from their own volition, enduring the most arduous hardships without being forced to do so, and remaining steadfast in the moments of greatest peril." - Xenophon

0600 & 1145 @ Pelican Point

Warm-up/Skill:

10 Handstand Push ups
15 Overhead Squats
20 Double Unders

WOD:

Deadlift
1-1-1-1-1 (10 min time limit)

Quickly followed by:

3 Rds of:
10 KB Swings, 2 pood
10 Pull ups


CrossFit Cherry Point Athletes with the CrossFit HQ Trainers.

0600 & 1145 @ Pelican Point

Warm-up/Skill:
400m run
10 Deadlift, 135 lbs
10 Ring Dips

WOD:

2 Rounds of:

5 Muscle Ups
5 Clean and Jerk, 155lbs
50 Double Unders

When complete, you will have 3 minutes to establish a 1 rep max overhead. You can start from the front rack position or the back. Two second hold at the top defines a clean lift.



Come out and start the week right! See you there.