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

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Burpee Pull-Up
Perform a Burpee – when you jump at the finish of the Burpee jump up to the pull up bar and complete a pull-up. This is one rep.

This is a CrossFit Hero WOD – Scale/modify weight and exercises as needed based on your strength/skill level.

Train Hard – Train Smart

“Humble yourselves before the Lord, and he will lift you up.”
– James 4:10

Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
-Arnold H. Glasgow

Today’s off the wall fact that probably means nothing to anyone is:
Josephus Daniels (18 May 1862-15 January 1948) was appointed Secretary of the Navy by President Woodrow Wilson in 1913. Among his reforms of the Navy were inaugurating the practice of making 100 Sailors from the Fleet eligible for entrance into the Naval Academy, the introduction of women into the service, and the abolishment of the officers’ wine mess. From that time on, the strongest drink aboard Navy ships could only be coffee and over the years, a cup of coffee became known as “a cup of Joe”.

Day 3 of the “CF864 Paleo Challenge”…..How’s it going?

“Primal suggestions for people on the go”
http://www.marksdailyapple.com/primal-breakfast-suggestions-people-on-the-go/

Post your workout on CrossFit 864 Facebook and check out Paleo 864 on Facebook.

BE STRONG!
Jay and Janice