Thursday May 12, 2011

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

“Be kind and loving to each other, and forgive each other just as God forgave you in Christ.”
-Ephesians 4:32

“Weakness of attitude becomes weakness of character.”
-Albert Einstein

WOD(a) – will start as a group – on time.

WOD (a) Spend 15 minutes
400 meter run
Samson Stretch 2 x 20 seconds each side
20 squats (hold the last squat at the bottom for a good stretch)
10 push-ups
Hang from pull-up bar (accumulate at least one minute)
Grab a pc of PVC and work through ROM (range of motion) drills

WOD (b)
Overhead Press (strict) 1-1-1-1-1 (go for your 1 RM)
Go for 100% max effort on last set.
Remember strict = Knees locked, no hips (No dip and drive)

WOD (c)
21-15-9 reps for time:

SDHP (95/65) – Beast (125/85)
Push-ups – Beast (M = clapping / W = unassisted, not on knees)
Box Jumps (24/20) – Beast (28/24) men add a bumper to 24″ box

Post WOD – Hydrate – Stretch – Refuel (Feed the machine!)

Train Hard – Train Smart

Please let us know if you are planning on doing the Friday Night WOD. There is a sign up list on CrossFit 864 Facebook. Don’t forget to post your 1 RM and 21-15-9 time.

BE STRONG!
Jay and Janice