Tuesday March 12, 2013

CrossFit864 Strength and Conditioning

Understand, therefore, that the Lord your God is indeed God. He is the faithful God who keeps his covenant for a thousand generations and lavishes his unfailing love on those who love him and obey his commands.
-Deuteronomy 7:9

“What is objectionable, what is dangerous about extremists is not that they are extreme, but that they are intolerant. The evil is not what they say about their cause, but what they say about their opponents.” 
-John F. Kennedy

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

CrossFit Games Open 13.1

Please arrive in time to warm-up before the WOD starts. All WODs start at the times above. 

Thank You!

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 Burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 Burpees
120 pound Snatch, as many reps as possible

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

BE STRONG!
Jay and Janice