CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.
Check out CrossFit 864 and Paleo 864 on Facebook
Warm-up / Range of Motion Work
Patrner up for a one minute drill (the exercise will be a surprise)
WOD – 4 Rounds for time:
10 Deadlift (65% of your 1 RM)
100 Meter Farmers Walk (AHAP)
50 Meter Sprint (go to cone and walk back to start)
200 Meter Overhead Plate Carry (45/25)
Train Hard – Train Smart
This is a great opportunity for you to work on your deadlift form.
AHAP = as heavy as possible. Don’t grab a light set of dbells/kbells – get enough weight that makes it challenging.
50 meter sprint – use the walk back to the OH plate carry as a recovery time to catch your breath. Sprint hard for 50 meters, this is not a jog. Do your best and go as hard as you can.
Overhead plate carry – keep the plate locked out/elbows fully extended overhead. 3 Burpee penalty every time that you drop from the lock out position or put the plate down during the 200 meters. All penalties done together at end of workout.
“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? No, in all these things we are more than conquerors through him who loved us.”
– Romans 8:35,37
If I could hear Christ praying for me in the next room, I would not fear a million enemies. Yet distance makes no difference. He is praying for me.
-Robert M. McCheyne
Today’s off the wall fact that probably means nothing to anyone is:
On this day February 18, 1968 British adopts year-round daylight savings time
On this day February 18, 1978 1st Iron Man Triathlon held, Kona, Hawaii
On this day February 18, 1979 Snow falls in Sahara Desert
Trying to spend some time outside this week and enjoy the beautiful weather that we are having! Come prepared for a good WOD and a great time of cranking it out with fellow CrossFitters.
Less than a week left on the strict Paleo Challenge. You guys have done great at being disciplined and dedicated to what you are doing. Just hang tight until next Tuesday! Wednesday will be a great day to enjoy yourself and treat yourself to some simple pleasures!
BE STRONG!
Jay and Janice