Tuesday March 22, 2011

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

“But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”
- Jeremiah 17:7-8

“Faith is the art of holding on to things your reason has once accepted in spite of your changing moods”
-C.S. Lewis

Today's WOD

Warm-up (start as a group)

6 Rounds of:

8 Deadlift (65% of your 1 RM)
10 Ring push-ups
12 GHD Sit-ups
Farmers walk (AHAP) length of gym and back each round

Sub Abmat for GHD if you have not been doing sit-ups on it.
If you use the GHD use FROM (full range of motion)
Farmers walk - as HEAVY as possible. Chalk your hands and make it a challenge!

Sub CF Games style push-ups for ring push-ups if needed.

Train Hard - Train Smart

Check out Mondays post regarding the 2011 CrossFit Games WOD #1
Post your WOD on CrossFit 864 Facebook and check out some of the videos while you are there.

The happiest people in the world are those who feel absolutely terrific about themselves, and this is the natural outgrowth of accepting total responsibility for every part of their life.

-Brian Tracy

BE STRONG!
Jay and Janice