WOD – Monday, July 20, 2009

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CrossFit 864 WOD
“Dirty Thirty”

Run 800 meters
30 box jumps
30 push-ups
30 kb swings
30 Sit-ups – with weight
30 good mornings – with weight
30 squats
30 walking lunges
30 burpees
Run 800 meters

“Dirty Thirty” or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty (which is much harder) Have a Good time today! 3, 2, 1 Go!

If you can’t run, walk….If you can’t walk, crawl….but by all means keep moving!

Remember to drink plenty of water before, during and after you workout. Stay Hydrated!

It is great to be back and we are looking forward to a great week of WOD’s with our CrossFit 864 family! We definitely enjoyed our time away this past week and were able to spend a lot of quality time with our family and friends. We were able to enjoy some awesome CrossFit WOD’s on the beach where we got more than a few strange looks for swinging kettlebells, doing burpees, bear crawls, sandbags and…..well, you know what CrossFitters do. We had a few folks curious enough to stop and ask “hey, what is that stuff? looks pretty tough” we even had a stranger or two join in.
This week is also very exciting because we are starting CrossFit 864 Kids Camp today which promises to be very exciting for a lot of CrossFit Kids. We plan on “Forging Future Fitness” and really giving them a chance to do a lot of exercises that they see you “mom and dad” perform during your workouts…and of course proper form will be a priority. We also have plenty of fun and games planned during the week. Thanks for allowing us to share this time with your children!

It’s a little like wrestling a gorilla. You don’t quit when you’re tired you quit when the gorilla is tired.– Robert Strauss

Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29

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