CF864 Strength and Conditioning

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

Dependence upon God makes heroes of ordinary people like you and me!
-Bruce Wilkinson

Today’s WOD’s – Start Promptly at: 5:15a.m./9:00a.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD – 21-15-9
KBS (24KG./16KG.)
Floor Wipers (Left and Right = 1)
Lateral Hop Burpee (each side = 1)
d.) Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run – Bench Press / 5K Competition
May 4, 2013 – Get signed up today.

Super D Performance Tour
Saturday May 4, 2013 / 10:30a.m. – 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 – CF864 Members
$65.00 – Non members
$25.00 Deposit
Limited spaces available – Get signed up early. It will fill up.

CrossFit Games 2013 Open WODs

13.1
40 Burpees
30 Snatches (75# for men/45# for women)
30 Burpees
30 Snatches (135# for men/ 75# for women)
20 Burpees
30 Snatches (165# for men/ 100# for women)
10 Burpees
30 Snatches (210#for men/ 120#for women)

13.2
AMRAP in 10 minutes of:
Shoulder to overhead, 5 reps (115# for men/75# for women)
115 pound Deadlift, 10 reps (115# for men/75# for women)
15 Box jumps, 20/24″ box

13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20# to 10′ target for men/ 14# to 9′ target)
90 Double-unders
30 Muscle-ups

13.4
3 Clean and Jerk (135# men/95# women)
3 Toes-2-Bar
6 CandJ
6 T2B….

13.5
4 minute AMRAP of:
15 Thrusters (100# / 65#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

“Trees that are slow to grow bear the best fruit.”
-Molière

BE STRONG!
Jay and Janice