CrossFit 864 WOD - 5:15p.m./9:00a.m.
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes.”
- Ephesians 6:10-11
It may be possible to incorporate laugher into daily activities, just as is done with other heart-healthy activities, such as taking the stairs instead of the elevator. The recommendation for a healthy heart may one day be exercise, eat right and laugh a few times a day.
-Michael Miller, MD, F.A.C.C., Center for Preventive Cardiology at the University of Maryland Medical Center
Be ashamed to die until you have won some victory for humanity.
-Horace Mann (May 4, 1796 – August 2, 1859) was an American education reformer, and a member of the Massachusetts House of Representatives from 1827 to 1833.
Today's WOD
Warm up - start as a group
2 x Max time in handstand hold
2 Man Team WOD - Partner up
AMRAP - 5 Minutes
Partner #1 Push press (95/65)
Partner #2 Plank hold
Rotate exercises when either partner becomes unable to press or hold plank.
Count total reps on push press for score.
AMRAP - 5 Minutes
Partner #1 Kettlebell swings (24kg/16kg)
Partner# 2 Floor wipers (95/65)
Rotate exercises when either partner becomes unable to complete reps.
Count total reps on swings for score.
400 meter overhead plate carry (45/25)
One person carrying plate at a time
1 x 200 meter sprint (both partners running together) run hard!
Time stops when both team members are back in the gym.
Train Hard - Train Smart
Work hard and enjoy what you do...have fun teaming up on this one today!
You guys are building community one CF 864 WOD at a time!
BE STRONG!
Jay and Janice
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