CrossFit 864 – WOD

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

This weeks warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

Don’t complain – this is preparing you for next weeks warm-up…it will be harder.

3-2-1-Go!

“Air Force” 2010 CrossFit Sectional Qualifier Workout

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

Rxd – Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”
-Carlos Castaneda

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
– 2 Corinthians 5:21

BE STRONG!
Janice and Jay