Friday March 25, 2011

CrossFit 864 WOD – 4:15p.m./5:15p.m.6:15p.m.

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
– Romans 6:23

The last of the human freedoms is to choose one’s attitudes.
-Victor Frank

“Come to me with tales of a 900 pound back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15 mile – I am suspicious of your total capacities. But, if you tell me you’ve got a 650 pound back squat, and with a twinkle in your eye, about a 4:50 mile – I know we’ve got a monster.”
– Greg Glassman, CrossFit

As a group do the warm-up posted on whiteboard/Range of motion work

After warm-up
Skill work: The clock will start – spend 5 minutes working on something that you stink at. A few suggestions are DU’s (double unders), overhead squat, ring dips, strict pull-ups, toes to bar, etc. You know your weakness…crush it and make it your strength!

Today’s WOD

21-15-9 Reps of:

SDHP (95/65)
Ball slams (25-30/40-50)

Go fast and Go hard!

Post your time on CrossFit 864 Facebook…check out some if the videos while you are there.

A few Chuck Norris fact to end the week:

-Sharks have a week dedicated to Chuck Norris

-When Chuck Norris was asked if he believed that the world was going to end in 2012 he resonded: “Depends how I’m feeling that day.”

-The best part of waking up, is not Folgers in your cup, but knowing that Chuck Norris didn’t kill you in your sleep.

-Chuck Norris sleeps with his pillow under his gun.

-Chuck Norris does not sleep. He waits.

-Chuck Norris doesent need a postage stamp.. He just tells the letter where to go and it gets there.

Have a great Friday ya’ll!

BE STRONG!
Jay and Janice