Thursday February 16, 2012

CrossFit864


“In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins.”
-1 John 4:10


Trust, but verify.
-Ronald Reagan


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


WOD A. Posted on whiteboard.


WOD B. Strength (week 2) Press 3-3-3-3-3


Press = Strict Overhead Press for 3 RM


WOD C. As a group - Complete 4 Rounds:


Push Press - Max reps at 65% of today's heaviest 3 rep load
10 Strict Pull-ups (goal = 10 unbroken)
25 AbMat Sit-ups (goal = 25 unbroken)


Standards-
Push Press Max reps = you can rest holding the bar in the rack position. Count reps until you have to rack it or drop it.
Pull-ups  / guys use the fat pull-up bars / girls do jumping. No bands
Sit-ups (Shooters choice - anchored or unanchored)


Train Hard - Train Heavy - Train Smart


Constantly Varied.
-CrossFit


BE STRONG
Jay and Janice