CF864 Strength and Conditioning
Be full of joy in the Lord always. I will say again, be full of joy.
-Philippians 4:4
“It is better to lose your life than to waste it.”
-John Piper
Today's WOD's - Start Promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work - What's your goat/ your weakness - include it in your warm up until it becomes your strength. How much skill work have you included this week?
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) WOD - For time: Rx =
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
CrossFit Hero WOD66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
d.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
“A hero is no braver than an ordinary man, but he is brave five minutes longer.”
-Ralph Waldo Emerson
Make sure that you fuel up for this WOD and show up ready to go. Remember the rules about Hero WODs...if you have forgotten the 3 basics look back to the last Hero WOD and refresh yourself. #1 NO WHINING!
Grab a cold can of "Kill Cliff" and a pack "The New Primal Grass Fed Beef Jerky" for post WOD recovery.
www.killcliff.com
www.thenewprimal.com
CF864 is now accepting credit cards
2013 Tim Mann Run - Saturday September 21
www.runlikeamann.com
The run starts on the PC Campus and we hope to see a big CF864 showing to support this good cause. There will not be a CF864 WOD on Saturday September 21 so plan on coming out and getting your run on!
Check us out at CrossFit864 on Facebook
FRIDAY! Hope that your week has been good!
be strong!
Jay and Janice
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