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

Warm-up / Range of motion work / Skill work (double-unders)

“Kettlebell Complex”

Complete the following using the same kettlebell. Select a weight that will challenge you but will allow you to mantain good form on all exercises. Remember the importance of FROM – Full Range of Motion. Remember to utilize hip power on the kettlebell swings and to fully lock out on the overhead press and proper depth on the squat (crease of the hip below the knee. this is where you get the benefit of the squat – anything less is a partial squat) If you are just starting to squat and are physically unable to get to that depth then spend some extra time working on your flexibility each day.

Complete a total of 9 rounds

5 – One arm kettlebell swings (right arm)
5 – One arm strict overhead press (right arm)
5 – Front squats holding kbell in rack position (right arm)
Rotate kettlebell to the left side and complete the same reps.

Every 3rd round stop and complete one minute of jump rope. Jump rope after round 3, 6 and 9

Abdominal strength – spend 5 minutes on your choice of abdominal work.

Hydrate – Stretch – Refuel

So look at Apollos and me as mere servants of Christ who have been put in charge of explaining God’s mysteries. Now, a person who is put in charge as a manager must be faithful. As for me, it matters very little how I might be evaluated by you or by any human authority. I don’t even trust my own judgment on this point. My conscience is clear, but that doesn’t prove I’m right. It is the Lord himself who will examine me and decide. So don’t make judgments about anyone ahead of time—before the Lord returns. For he will bring our darkest secrets to light and will reveal our private motives. Then God will give to each one whatever praise is due. 1Corinthians 4:1-5

“It was Lord who put into my mind (I could feel His hand upon me) that fact that it would be possible to sail from here to the Indies. All who heard of my project rejected it with laughter, ridiculing me. There is no question that the inspiration was from the Holy Spirit, because He comforted me with rays of marvelous inspiration from the Holy Scriptures.”
-Christopher Columbus (From his journal)

Today’s off the wall fact that probably means nothing to anyone is:
The term “bank teller” originated in the wake of the 1929 stock market crash, when banks began hiring low-paid workers to “tell” throngs of frantic depositors that their money was gone.

Check out CrossFit 864 and Paleo 864 on Facebook. Post your time/weight KB.

Get signed up on the board at the gym for the Body Fat Test at CF864 if you are interested.
http://www.bodyfattest.com/

BE STRONG!
Jay and Janice