CrossFit864

Our Powerful God
The LORD reigns, let the earth be glad; let the distant shores rejoice. 
Clouds and thick darkness surround him; righteousness and justice are the foundation of his throne. Fire goes before him and consumes his foes on every side. His lightning lights up the world; the earth sees and trembles. The mountains melt like wax before the LORD, before the Lord of all the earth. The heavens proclaim his righteousness, and all peoples see his glory.
-Psalm 97:1-6

Christianity is not a formula, but the Person of Jesus Himself. Never think that Christianity is a matter of adjusting behavior, but rather, of letting Christ live through us in His strength and power. 
-Malcolm Smith

Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-ups start promptly at the scheduled times above

WOD A.) 
Posted – Varied each day. Add your own mobility work and include shoulder work to get prepared for heavy floor press.

WOD B.)
Strength – Floor Press 3-3-3-3-3
Partner up and motivate each other. If you are spotting make sure that you are paying close attention to the person lifting and don’t touch the bar unless it starts to go down or the lifter indicates that he/she is not going to be able to complete the rep.

WOD C.)
“Death by Pull-up”
1 Pull-up on the first minute
2 Pull-ups on the second minute
3 Pull-ups on the third minute
Continue until you can’t complete the reps within a minute.
All Pull-ups must be FULL ROM (range of motion) Chin over the bar and FULL extension at the bottom (No bent elbows at the bottom) Any form of pull-up is acceptable (dead hang, kipping, butterfly) and any hand position.

Then – Starting as a group after everyone has finished pull-up ladder.
Complete as many rounds as possible in 5 minutes:
5 Push-ups (hand release)
5 DU’s or Sub 10 Singles

Go Fast and Hard for 5 minutes.

Excuses or Results? You can’t have both.

Are you getting stronger? 

BE STRONG!
Jay and Janice