Tuesday April 26, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“For God wanted them to know that the riches and glory of Christ are for you Gentiles, too. And this is the secret: Christ lives in you. This gives you assurance of sharing his glory. So we tell others about Christ, warning everyone and teaching everyone with all the wisdom God has given us. We want to present them to God, perfect in their relationship to Christ.”
– Colossians 1:27-28

If you don’t think every day is a good day, just try missing one.
-Cavett Robert

Todays warm-up is posted on the whiteboard – start it as a group so that we can get the workout started on schedule.

CrossFit Games Open Workout 11.6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

15 Barbell Thrusters
15 Chest to bar Pull-ups

18 Barbell Thrusters
18 Chest to bar Pull-ups

21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx’d Load / Movement standards =

Men
Thruster (100lbs / 45kg)
Chest to bar Pull-ups

Women
Thruster (65lbs / 30kg)
Chest to bar Pull-ups

http://media.crossfit.com/games/pdf/Games_Open11-6_ExplainDoc.pdf

Show up today with your game face on! 7 minutes at 100% during this workout. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a number in mind and have a game plan to hit that many rounds. If you hit it hard then you will find that 7 minutes will seem like forever and it will probably do a good job of trying to crush you!

Post WOD: Mobility work / Stretch / Skill work / Refuel (EAT!)

Post your numbers on CrossFit 864 Facebook

Check out the specials on t-shirts this week in the box and get a free drawstring backpack.

BE STRONG!
Jay and Janice