CrossFit 864 WOD - 5:15a.m./9:00a.m.
“Be devoted to one another in love. Honor one another above yourselves.”
-Romans 12:10
If you are determined enough and willing to pay the price, you can get it done.
-Mike Ditka
Proud of all of you that showed up on Tuesday and rocked, rocked, rocked it! Especially proud if you looked at the WOD on the blog and STILL came knowing that it was going to test your mental toughness. You guys were awesome! This one separated the "wannabes" .....If you weren't there you missed a good one!
Warm-up posted on whiteboard - as a group
21-15-9 reps for time:
Supine Ring Rows
Kettlebell Swings (24kg./16kg.)
Bear Crawl (down and back - length of gym) between each round
Abdominal strength - as a group.
100 Sit-ups followed by 100 flutter kicks - for time. Straight count on the flutter kicks.
To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
To perform Bear Crawl - Start with your hands and feet on the ground and proceed to crawl on all fours the required distance.
Stretch - Hydrate - Refuel
Memorial Day Murph - One workout on Monday at 0900 and we are looking for a strong showing from the CF 864 Crew! Are you in? Check out the link posted on CrossFit 864 Facebook about Lt. Murphy. This will motivate you to show up and give 110% out of honor.
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
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