Tuesday October 18, 2011

CrossFit 864


Failure is not an option.


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.” 
-Psalm 25:14-15


I'll put you through hell, but at the end of it all we'll be champions. 
-Coach "Bear" Bryant


Warm-up


Today's WOD - For time:


"Running with the girls"


Run 800 Meters
3 Rounds of Cindy
Run 800 Meters
Helen (without the run)
Run 800 Meters
3 Rounds of Cindy


Cindy =
5 Pull-ups
10 Push-ups
15 Squats


Helen =
Complete 3 rounds of the following without running the normal 400 meters between each round. Go straight through.
21 Kettlebell swings (Guys-1.5 pood 24kg./Girls-1 pood 16kg.)
12 Pull-ups


Rx - Movement standards apply. We are looking for quality work so don't sacrifice your form for time - nobody is impressed by a fast time if most of the work is sub standard. Full Range of Motion on every rep of every exercise. Keep it Legit!


Train Hard - Train Smart


Post your time on CrossFit 864 Facebook


Hard. Fast. Brutal and No Cuddling Afterwards.
-CrossFit


Get out of that rut!


BE STRONG!
Jay and Janice