Thursday March 22, 2012

CrossFit864


“Blessed is the man who trusts in the LORD, whose trust is the LORD. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of drought, for it does not cease to bear fruit.”
-Jeremiah 17:7-8


Faith isn't the ability to believe long and far into the misty future. It's simply taking God at His Word and taking the next step.
-Joni Erickson Tada


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


WOD A.) 
Skill Work - If you are doing WOD B complete WOD A first - Posted on whiteboard.


WOD B.) 
Strength - Deadlift 1-1-1-1-1


WOD C.)
CrossFit Open 12.5


Complete as many reps as possible in 7 minutes following the rep scheme below:


Load = Men 100 Pounds / Women 65 Pounds


100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground"
-Mark Rippetoe


Train Hard. Train Heavy. Train Smart


Post your WOD on CrossFit864 Facebook


The purpose of life is not to be happy - but to matter, to be productive, to be useful, to have it make some difference that you have lived at all.  
-Leo Rosten



BE STRONG!
Jay and Janice