Friday July 20, 2012

CrossFit864


“So don't worry, because I am with you. Don't be afraid, because I am your God. I will make you strong and will help you; I will support you with my right hand that saves you.”
-Isaiah 41:10


"The more difficult the victory, the greater the happiness in winning."
-Pele, former pro soccer player

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


Today's Workout 
Part 1 - Posted on whiteboard (starts promptly at times posted above) Please show up on time for the WOD that you plan on getting in. Thanks!


Part 2 - Complete the following for load and time:


2x


20 Rep Back Squat (Load = AHAP)
800 Meter Run
50 Unanchored Sit-ups
200 Meter Farmers Walk (Load = AHAP)


Goal - 
All 20 reps on the squat unbroken (without racking the bar.) Each time you rack the bar count a 5 Burpee Penalty.


Farmers Walk completed without putting the weight down. Each time the weight touches the ground count a 5 Burpee Penalty. 


All penalty reps to be completed at the end of the WOD. Your time does not stop until all penalty reps are completed.


I would prefer even to fail with honor than win by cheating. 
-Sophocles


Keep it LEGIT! 
If you will cheat on as little as one rep, one second or one round during your CrossFit workout then you will cheat on anything! Cheaters are always losers!


Train Hard. Train Heavy. Train Smart


Post your time and load on CrossFit864 Facebook


BE STRONG!
Jay and Janice