Monday February 13, 2012

CrossFit864


“it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.” 
1 Corinthians 13:6-7


If people are good only because they fear punishment, and hope for reward, then we are a sorry lot indeed.
-Albert Einstein


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


Everyone starts promptly as a group at scheduled times posted above. If you are late and WOD A. has already started please wait until the next scheduled workout starts (everyone) Thank you!


Work on your Form and ROM (range of motion) today


WOD A.) Posted on whiteboard


WOD B.) Strength - Week 2: Back Squat 3-3-3-3-3 


WOD C.) Complete 5 rounds for time - AFAP


Thrusters - One Arm with Kbell or Dbell (5 each side)
15 Ball Slams


RX'd Load - 


Back Squats - work up to a heavy 3 rep load. Partner up and make you that you spot each other close. 


Thrusters (guys at least 45/girls at least 25) this is the minimum load - go as heavy as you can handle for 5 unbroken each side. Work on your depth at the bottom of the thruster.
Ball Slams (25-30/30-40)


Not for time-
Abdominal Strength - 25 K2E / 75 Weighted Unanchored Sit-ups


Train Hard - Train Heavy - Train Smart


Better three hours too soon than a minute too late.
-William Shakespeare


BE STRONG!
Jay and Janice