CrossFit Eight.Six.FourTherefore, as you received Christ Jesus the Lord, so walk in him.
-Colossians 2:6
Life is about making an impact, not making an income.
-Kevin Kruse
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?
b.) Buy In - start as a group.
c.) Today's WOD - CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Rx Load - Men clean 185 pounds / Women clean 125 pounds
See CrossFit Games site for full movement standards
If you choose not to follow the Rx movement standards - post your time under scaled even if you use the Rx weight for the workout.
2015 CrossFit864 In-house Games Open WOD #3 (15.4) - posted at CF864.
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym.
Reps / Movement Standards / Form / will be judged (reps counted) if you are signed up to compete.
Scale/modify based on your strength/fitness level
Rx = Movement Standards-Full ROM/Form/Load
d.) Cash Out - Finish Strong
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Rhythm on the Rails 5k Run - May 16 (sign up at gym)
“Sometimes those who give the most are the ones with the least to spare.”
-Mike McIntyre
Have a great weekend!
NEVER GIVE UP!
Jay and Janice
Jay and Janice
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