Thursday May 19, 2011

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

“God is fair; he will not forget the work you did and the love you showed for him by helping his people. And he will remember that you are still helping them.”
-Hebrews 6:10

“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
-WOD (a) starts as a group – please be on time.

Jump rope – 25 DU’s (double unders)
15 Air squats
15 Push-ups
15 Deadlift (light weight)
Hold deep squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute

-WOD (b)

“Salty Dog”

10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)

Go hard and go fast but do not sacrifice your form for speed.

Hydrate – Stretch – Refuel (EAT!)

“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare

BE STRONG!
Jay and Janice