Wednesday March 30, 2011

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

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21

When in doubt, tell the truth.
-Mark Twain

Games WOD# 2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

http://www.games.crossfit.com/

WOD

Group Warm-up/Range of Motion

"Tabata"

#1 Kettlebell Swing (24 kg/16kg)

#2 Plank Hold

#3 Ball Slams (40-50/25-30)

#4 Hang/hold from pull-up bar (feet can't touch box during 20 second cycle)

20/10: 20 seconds of work - 10 seconds of rest
8 - 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

It has been a great week so far in the box! Looking forward to another day of hard work getting done on Wednesday! Thanks for all that you do! Love to see all of you supporting and pushing your fellow CrossFitter in so many awesome ways! That's what it's all about and that's why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

Train Hard - Train Smart

BE STRONG!
Jay and Janice