Thursday August 14, 2014

CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.

-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior

See Friday August 8 post for schedule info for this week.

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold

Option a.) 4 rounds for time:

10 Handstand push-ups

400m run

Option b.) 10 rounds for time:

10 push-ups
100M Sprint

Option c.) “Invisible Fran” For time:

21-15-9 reps of:
Air squats
Push ups

Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)

Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today's WOD.

Spend plenty of time this week working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

Hope you are having a great week!

Never Give Up!

Jay and Janice