CrossFit 864 WOD
Today's schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Then I saw the beast and the kings of the earth and their armies gathered together to wage war against the rider on the horse and his army. But the beast was captured, and with it the false prophet who had performed the signs on its behalf. With these signs he had deluded those who had received the mark of the beast and worshiped its image. The two of them were thrown alive into the fiery lake of burning sulfur. The rest were killed with the sword coming out of the mouth of the rider on the horse, and all the birds gorged themselves on their flesh.
-Revelation 19:19-21
“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.”
Warm-up (starts as a group)
WOD
Back squat 3-3-3-3-3
Work up to a 3 rep max squat. Squat deep! Do not load a weight that you cant squat below parallel with - we are not looking for partial squats. Make sure that you have someone spotting you on your squats and make sure that you are paying close attention if you are the spotter....this is very important!
Then complete the following:
The clock will not start until everyone has finished the squats.
AMRAP - 15 minutes:
10 Dbell/Kbell Floor press (AHAP for 10 unbroken reps)
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps - 5 each leg alternating on each step.
10 Weighted sit-ups (holding one of the dbell/kbells used for floor press/step-ups)
Use the same weight for all 3 exercises today.
Train Hard - Train Smart
Post load on squats and number of rounds on CrossFit 864 Facebook.
BE STRONG!
Jay and Janice
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