Tuesday May 10, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be Ruled by the Spirit – So now, those who are in Christ Jesus are not judged guilty. Through Christ Jesus the law of the Spirit that brings life made you free from the law that brings sin and death.”
-Romans 8:1-2
Each day of our lives we make deposits in the memory banks of our children.
-Charles R. Swindoll, The Strong Family
WOD (A)
1 Round of:
200 meter run (warm-up pace)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 thrusters (light weight) dbell or kbell
10 squats
100 jump rope (work on your DU’s)
2 minute squat stretch
Spend 5 minute doing Mobility drills – PVC and working in your own stretches.
WOD (B)
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Bar-facing burpees
Movement standard for Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Train Hard – Train Smart
Friday Night Lights – 6:00p.m.
There will only be one WOD this Friday. If you normally come to a morning workout we want you to join us
on Friday. Come out and enjoy some time with other CrossFitters that you normally don’t see.
“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
-Babe Ruth
Awesome job on the deadlifts on Monday! Very excited to see so many of you pushing to see what you are made of! In a typical fitness center environment most people have no idea what they are capable of because they never push it to the limit. I love the saying that I have seen a lot of lately “Strong is the new Skinny”…..you guys are strong and getting stronger! Proud of you.
Post your WOD time on CrossFit 864 Facebook. Be a team player – Post your workout today even if you don’t normally post.
Sausage and Egg Bites (sounds good!)
Thanks for all that you do!
BE STRONG!
Jay and Janice