CF864 Strength and Conditioning
And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord.
-Romans 8:38-39
“Stay low, stay quiet, keep it simple, don't expect too much, enjoy what you have.”
-Dean Koontz
Today's WOD's - start promptly at:
5:15a.m./9:00a.m.
Warm-up/Mobility/Skill Work
Buy In - as a group
WOD - 4RFT:
5 Atlas Stone to Shoulder
7 Burpee Broad Jump
9 Ring Dips
4 RFT: As a group (starts together on clock)
30 Seconds - Hold heaviest Kbell/Dbell that you can hold (one hand)
Rest 30 Seconds
30 Seconds Handstand Hold (tight, no sag)
Rest 30 Seconds
30 Second Plank (tight, no sag)
Rotate as a group
Atlas Stone - AHAP
Burpee Broad Jump - Explosive jumps
Ring Dips (No assistance with bands) Scale x 2 Push-ups until you build strength on your dips. This is a good movement to include in your warm-up / skill work before the buy in.
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM/Form
Failure is simply the opportunity to begin again, this time more intelligently.
-Henry Ford
Check CrossFit864 Facebook for updates and CF instructional videos
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014
Have a great day!
be strong!
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