Monday July 27, 2015

CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior

See Friday July 24 post for schedule info for this week.

Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, music (optional) mojo (mandatory)

Today’s CF864 Home WOD: 

4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold

Option a.) 
4 rounds for time:
10 Handstand push-ups
400m run

Option b.) 
10 rounds for time:
10 push-ups
100M Sprint

Option c.) 
“Invisible Fran” For time:
21-15-9 reps of:
Air squats
Push ups

Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today’s WOD.

Spend plenty of time this week working on your mobility.

Need accountability – post your time on CrossFit864 Facebook.

Hope you are having a great day!
Never Give Up!
Jay and Janice