Thursday August 11, 2011

CrossFit 864


God is our refuge and strength, a very present help in trouble.”
-Psalm 46:1


"The man who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore." 
-Dale Carnegie


Warm-up
Buy in = 5 burpee penalty for each minute that you are late. Hit the floor and knock em' out!


Today's WOD


Complete as many rounds as possible in 20 minutes of:


"Cindy"


5 Pull-ups
10 Push-ups
15 Squats


Rx'd = Full Range of Motion on ALL reps.

Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up - if you don't fully extend (for any reason) you are doing a scaled version of this workout.

Push-ups / lift hands off the deck at the bottom of the push-up

Squats / Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped - keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don't complete the squat to at least parallel then list your time under the scaled list. No exceptions. This keeps it fair for everyone.


Train Hard - Train Smart


Hit it hard today and get a PR! What's your previous best Cindy?


Post your rounds on CrossFit 864 Facebook


BE STRONG!
Jay and Janice