CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
“As a father has compassion on his children, so the LORD has compassion on those who fear him;”
-Psalm 103:13
“Never lose sight of the fact that the most important yardstick of your success will be how you treat other people - your family, friends, and coworkers, and even strangers you meet along the way.”
-Barbara Bush
Warm-up with the group that you will WOD with. Please help keep the workouts on schedule. Thanks!
Warm-up - posted on the whiteboard.
5 Minute WOD - rest as needed during each 5 minute cycle.
In 5 minutes complete as many kettlebell swings as possible.
Rx'd - M= 24kg. W=16 kg.
Rest 1 minute
In 5 minutes complete as many reps of overhead press with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
In 5 minutes complete as many reps of goblet squats with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
Abdominal Strength - 5 minute surprise! You want to see those strong abdominal muscles don't you?
It's been a great week of CrossFitting together! Thanks for all of your hard work!
BE STRONG(er)
Jay and Janice
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