Tuesday May 17, 2011

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

Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will direct your paths.
-Proverbs 3, 5-6

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
-Reinhold Niebuhr

People tend to want to follow the beaten path. The difficulty is that the beaten path doesn’t seem to be leading anywhere.
-Charles M. Mathias

WOD (a) starts as a group – please be on time.

Jump rope – accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side

2 x Max Handstand holds

WOD (b)

“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

W-Rx’d load = 65 pounds.

Ground to overhead anyway, snatch, clean and jerk, etc. your choice.

Abdominal strength – 200 sit-ups for time (as a group)

Go hard and fast!

Post your time on CrossFit 864 Facebook.

Hope that your week is off to a great start! Thanks for all you do!

“The only easy day was yesterday”

BE STRONG!
Jay and Janice