Tuesday March 15, 2011

CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”
- 2 Peter 1:5-8
“We are all inclined to judge ourselves by our ideals; others by their acts.”
-Harold Nicolson

Today's off the wall fact that probably means nothing to anyone is:

In every episode of Seinfeld, there is a Superman somewhere.

WOD

Warm up / Range of motion (spend 15 minutes getting prepared)
Skill work - 50 double-unders (as part of your warm-up)

Complete the following for rounds and load:

AMRAP - 20 minutes

5 Ground to shoulders (AHAP)
10 Ball slams (25-30/40-50)
5 Strict Pull-ups (no kip)
Bear crawl (length of gym one time each round)

Train Hard - Train Smart

Post your WOD on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice