CrossFit 864
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the scheduled times above.
“Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”
- Colossians 3:12
"Most folks are about as happy as they make up their minds to be."
-Abraham Lincoln
Today's off the wall fact that probably means nothing to anyone is:
The oldest person to ever be issued a driver's license in the U.S. was 109.
Today's WOD
Warm-up / Range of motion / Skill work
Press (strict) 5-5-3-3-1-1 (1 RM)
Strict = No hip drive and knees are not bent during the press. Check your knees.
then
AMRAP - 10 minutes
10 Kbell swings (24kg/16kg)
10 K2E (knees to elbows)
50 meter sprint (hard sprint, this is not a jog)
As a group - Max rep sit-ups in 2 minutes
Rx'd = K2E - if you are doing this WOD Rx'd your elbows MUST touch your knees on every rep.
Sprint = As hard as you can go for 50 meters. Recover = jog/walk back to gym
Post your workout on CrossFit 864 Facebook.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
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