Wednesday May 11, 2011

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

“If your fellow believer sins against you, go and tell him in private what he did wrong. If he listens to you, you have helped that person to be your brother or sister again.”
- Matthew 18:15

Don't give up. Don't ever give up.
-Jim Valvano

WOD (A) - Starts as a group.

1 Round of:

50 jump rope (work on your DU's)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 push-ups
10 squats
50 jump rope (work on your DU's)

2 minute squat stretch (try to hold for 2 straight minutes)

Spend 5 minute doing Mobility drills - PVC, bands, etc.

WOD (B)

"Tabata"

Alternate the following exercises: 8 x 20 seconds each.

Box Jump (24/20)
Bear Crawl

Rest 1 minute

Walking lunge (Kbell through legs - AHAP)
Ball slams (40-50/25-30)

Train Hard - Train Smart

Check out CrossFit 864 on Facebook

Are you planning on joining us for "Friday Night Lights" WOD? We would like to get a headcount ASAP. Please reply on Facebook - there is a list already started.

Question of the day - What is you favorite and least favorite exercise that we do at CrossFit 864? Post comments on CrossFit 864 Facebook.

Have a great day!

BE STRONG!
Jay and Janice