Saturday August 1, 2009

WOD- 8:30 am at CrossFit 864

Team WOD (2 person teams)
Each team member must complete both the exercise and the run before advancing to the next exercise. The 200 meter run and lunges will be behind the gym (railroad track side) it is marked.

1- Team member 1 - run 200 meters
Team member 2 - 20 thrusters (45/75)

2- Team member 1 - run 200 meters
Team member 2 - 30 kettlebell swings

3- Team member 1 - run 200 meters
Team member 2 - 40 pushups

4- Team member 1 - run 200 meters
Team member 2 - 50 squats

5 - Both team members walking lunge 100 meters
Team time stops when both members of the team cross the 100 meter mark.

The first team to cross the line will be the winning team. 3, 2, 1 Go!

Form! sloppy or partial reps will not be counted. You know how important this is to your CF coaches.

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." ...You must do the thing you think you cannot do."
- Eleanor Roosevelt (1884-1962)

"Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved."
Acts 4:12

Looking forward to a great team workout! Saturday mornings at CF 864 have been awesome and all of you have shown tremendous amounts of determination as you have pushed through some really tough wod's! Remember if it were easy everyone would be doing it. Real fitness is earned! Earn some today!

Hydrate! before, during and after the WOD - bring a water bottle and we will have cold water in the cooler.