Wednesday April 6, 2011

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

“For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”
- 2 Corinthians 5:14-15

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.
-Edward Everett Hale

WOD# 3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

http://games.crossfit.com/

See video for a description of the movements.

Warm-up / Log your initials on the whiteboard before the workout starts.

WOD - The clock starts when the hollow rocks start.

50 Hollow Rocks

10-1 Lateral Hop Burpees
1-10 SDHP (Load 115/75)

10 Lateral Hop Burpees
1 SDHP

9 Lateral Hop Burpees
2 SDHP

8 Lateral Hop Burpees
3 SDHP

7 Lateral Hop Burpees
4 SDHP

6 Lateral Hop Burpees
5 SDHP

5 Lateral Hop Burpees
6 SDHP

4 Lateral Hop Burpees
7 SDHP

3 Lateral Hop Burpees
8 SDHP

2 Lateral Hop Burpees
9 SDHP

10 Lateral Hop Burpees
1 SDHP

Done!

Train Hard - Train Smart

Post your time on CrossFit 864 Facebook - Be part of the CF864 community! Post them all - Good, Bad and Ugly.

BE STRONG!
Jay and Janice