CrossFit864
“On God rests my salvation and my glory; my mighty rock, my refuge is God.”
-Psalm 62:7
A man's character may be learned from the adjectives which he habitually uses in conversation
-Mark Twain
Today's Schedule: 5:15a.m./9:00a.m.
CF864 Crew, If you take the time to go to the CF864 site please take a few minutes to read the details surrounding the workout not just how many reps or rounds. We will give instructions before the workout starts as we have in the past and we ask that everyone listen up for a few minutes....even if you think that you know the details. Some days we end up with the WOD going 2 or 3 different ways and confused looks on faces once the clock starts. If you are not sure please ask. We are trying our best to keep things structured. Thanks for your consideration. We're ready for a great Wednesday in the gym! You guys are awesome!
Come in and get your warm-up started when you arrive. Grab a piece of PVC and get some movement going.
Skill Work today - work on your overhead press / extension and locking out with the bar. Use a piece of PVC and accumulate some reps overhead.
AMRAP - 7 Minutes (starts as a group) Post rounds completed
2 X 5 Push-ups (after 5 reps hold at the top of the push-up for 15 seconds and then complete 5 more reps and hold again for 15 seconds) 10 total before moving to squats.
10 Goblet Squats (holding light dbell/kbell) work on getting a deep squat
25 Single Unders (fast)
Rest 2 Minutes
For Time (starts as a group)
Complete 150 Kettlebell Swings (32kg./16kg.)
Each time you stop your swing sprint to the 50 meter mark and back. Continue your count until you reach 150 reps.
Remember RX'd is more than a prescribed weight.
Make Excuses or Make Yourself Stronger
BE STRONG!
Jay and Janice
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