CrossFit 864 WOD - 4:15p.m./5:15p.m.6:15p.m.
“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23
The last of the human freedoms is to choose one's attitudes.
-Victor Frank
"Come to me with tales of a 900 pound back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15 mile - I am suspicious of your total capacities. But, if you tell me you've got a 650 pound back squat, and with a twinkle in your eye, about a 4:50 mile - I know we've got a monster."
- Greg Glassman, CrossFit
As a group do the warm-up posted on whiteboard/Range of motion work
After warm-up
Skill work: The clock will start - spend 5 minutes working on something that you stink at. A few suggestions are DU's (double unders), overhead squat, ring dips, strict pull-ups, toes to bar, etc. You know your weakness...crush it and make it your strength!
Today's WOD
21-15-9 Reps of:
SDHP (95/65)
Ball slams (25-30/40-50)
Go fast and Go hard!
Post your time on CrossFit 864 Facebook...check out some if the videos while you are there.
A few Chuck Norris fact to end the week:
-Sharks have a week dedicated to Chuck Norris
-When Chuck Norris was asked if he believed that the world was going to end in 2012 he resonded: "Depends how I'm feeling that day."
-The best part of waking up, is not Folgers in your cup, but knowing that Chuck Norris didn't kill you in your sleep.
-Chuck Norris sleeps with his pillow under his gun.
-Chuck Norris does not sleep. He waits.
-Chuck Norris doesent need a postage stamp.. He just tells the letter where to go and it gets there.
Have a great Friday ya'll!
BE STRONG!
Jay and Janice
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