Saturday August 18, 2012

CrossFit864

“God’s way is perfect. All the Lord’s promises prove true. He is a shield for all who look to him for protection.”
-Psalm 18:30

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
-Yi Sunshin, Last letter to an old friend

It's Saturday ....don't sit around all day being lazy! If you have been slack this week it will show in the WOD on Monday. By the way we will be back in full force on Monday (August 20) and we look forward to seeing all of you! Hope that it has been a great week for you. Check out a few workout options that you can do today. Go get after it...3,2,1 Go!

1.) Run 1 mile, stopping every minute to do 10 air squats on the odd minutes and 10 push-ups on the even minute. Make it fun!

2.) Run 1 mile for time (hard and fast) set a new PR 

3.) 5 burpees, 10 squats, 5 burpees for 10 rounds 

4.) 100 Push-ups, 100 Sit-ups, Run 800 Meters, 100 Push-ups, 100 Sit-ups, Run 800 Meters 

5.) 100 Push-ups, 200 Squats, 300 Sit-ups, Run 3 Miles

6.) 5 Push-ups, 10 Sit-ups, 15 Squats for 10 rounds

Dedication = Results

BE STRONG!
Jay and Janice