CF864 Strength and Conditioning
For the Scriptures say, “‘As surely as I live,’ says the Lord, ‘every knee will bend to me, and every tongue will confess and give praise to God.’”
-Romans 14:11
“I realized that all my life, my values were based upon typical middle-class American values: hard work, doing good, living well, owning things, following the rules & being the best I can be... but God clearly says, "those are not MY values. I value justice, mercy & humility.”
-John Green
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please be on time for the WOD. If you show up late (no early enough to warm up prior to the Buy In) please wait until the next group starts. Thanks!
ALL WODs start together as a group.
Rx = Movement Standards/Load/ROM/Form
Warm-up/Skill Work - Goat work / Your weakness
Buy In - always as a group
WOD - 5 Rounds for Time / Quality
5 OHS - 3 second pause at bottom
10 Squats w/ KB in rack position (5 each arm) same load as FW
15 Push-ups (strict / no sag or bridge - HR)
One arm KB Farmers walk in rack position
Load - OHS (95/65) Scale to 45/25 plate if unable to squat to proper depth and stay on your heels.
A Squat above parallel is NOT a Squat
Farmers Walk - Rx 32kg./24kg. to 50 meter mark and switch hands. If you can't carry the Rx load in the "rack position" then scale the weight.
Cash Out - Finish Strong
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today.
Have a great Thursday!
be strong!
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