Friday December 10, 2010

CrossFit 864 "No Whining Zone"

WOD - 4:15p.m. / 5:15p.m. / 6:15p.m.

Post your time on CrossFit 864 Facebook

21-15-9

21 SDHP (95/65)
21 Push Press (95/65)
Max rep Ring Push-ups

15 SDHP
15 Push Press
Max rep Clapping Push-ups

9 SDHP
9 Push Press
Max Rep CF Push-ups (hand release from floor)

Stretch - Hydrate - Refuel

Use the same bar for the SDHP and Push press.
Max rep = you can rest in the up/plank position as long as needed but once you stop or rest at the bottom your count stops. This workout is for time/reps between each round. Post your time and push-ups on the whiteboard.

“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing. This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”
- John 15:5,8

Dare to reach out your hand into the darkness, to pull another hand into the light.
-Norman B. Rice

Today's off the wall fact that probably means nothing to anyone is:
In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.

Enjoy the pushing and pulling wod today! Go hard! You guys have done some awesome work this week.....proud of you!

BE STRONG!
Jay and Janice