CrossFit864
“For the LORD is our judge, our lawgiver, and our king. He will care for us and save us.”
-Isaiah 33:22
"A free people ought to be armed."
-George Washington
Today's Schedule: 5:15a.m./9:00a.m.
Part 1 - Posted on whiteboard
Part 2 - Complete the following 5 minute EMOM cycles.
EMOM - 5 Minutes
Each minute:
Hold plank - top of the push-up (20 seconds)
then complete 10 HR Push-ups (within minute)
No Rest
EMOM - 5 Minutes
Each minute:
Hold on pull-up bar (20 seconds) palms forward, arms fully extended
then complete 20 mountain climbers (straight count)
No Rest
EMOM - 5 Minutes
Each minute:
OH plate hold (45/25) for 20 seconds
then 7 DU's or 21 Singles
Post WOD = Hydrate - Stretch/Mobility - Refuel (EAT!)
What does your post WOD nutrition look like? Are you only getting the results that come from your time in the gym or do get the full benefits that come from your hard work at CF864 and quality nutrition combined?
Check us out at CrossFit864 on Facebook
EMOM - 5 Minutes
Each minute:
Hold plank - top of the push-up (20 seconds)
then complete 10 HR Push-ups (within minute)
No Rest
EMOM - 5 Minutes
Each minute:
Hold on pull-up bar (20 seconds) palms forward, arms fully extended
then complete 20 mountain climbers (straight count)
No Rest
EMOM - 5 Minutes
Each minute:
OH plate hold (45/25) for 20 seconds
then 7 DU's or 21 Singles
Post WOD = Hydrate - Stretch/Mobility - Refuel (EAT!)
What does your post WOD nutrition look like? Are you only getting the results that come from your time in the gym or do get the full benefits that come from your hard work at CF864 and quality nutrition combined?
Check us out at CrossFit864 on Facebook
Train Hard. Train Heavy. Train Smart
Dedication = Results
BE STRONG!
Jay and Janice
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