Wednesday April 17, 2013

CF864 Strength and Conditioning

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

Dependence upon God makes heroes of ordinary people like you and me! 
-Bruce Wilkinson

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD - 21-15-9 
KBS (24KG./16KG.)
Floor Wipers (Left and Right = 1)
Lateral Hop Burpee (each side = 1)
d.) Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.


Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

CrossFit Games 2013 Open WODs

13.1

40 Burpees

30 Snatches (75# for men/45# for women)

30 Burpees

30 Snatches (135# for men/ 75# for women)

20 Burpees

30 Snatches (165# for men/ 100# for women)

10 Burpees

30 Snatches (210#for men/ 120#for women)

13.2

AMRAP in 10 minutes of:
Shoulder to overhead, 5 reps (115# for men/75# for women)
115 pound Deadlift, 10 reps (115# for men/75# for women)
15 Box jumps, 20/24″ box

13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20# to 10′ target for men/ 14# to 9′ target)
90 Double-unders
30 Muscle-ups

13.4

3 Clean and Jerk (135# men/95# women)

3 Toes-2-Bar

6 CandJ

6 T2B….

13.5

4 minute AMRAP of:
15 Thrusters (100# / 65#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

“Trees that are slow to grow bear the best fruit.”
-Molière

BE STRONG!
Jay and Janice