CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. WOD 5 rounds for time: 20 Back Extensions 15 KTE (Knee to Elbow) 10 One Arm Kettlebell Swings (5 each side) “But in your hearts set …
Wednesday March 10, 2010
CrossFit 864 – 5:15a.m. / 9:00a.m. 10 rounds for time: 135 pounds deadlift 15 reps 15 push ups “who has saved us and called us to a holy life—not because of anything we have done but because of his own …
Tuesday March 9, 2010
CrossFit 864 Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. WOD Shoulder Press 5-5-5-5-5 Push-Press 3-3-3-3-3 18-15-12 reps of: Pull-ups Wall Ball Shots (20/14) watch this before the workout today. http://www.youtube.com/watch?v=h6oQLMcTGTo http://www.youtube.com/watch?v=xLcntfkyXbM Praise be to the God …
Monday March 8, 2010
CrossFit 864 -9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Today’s WOD “Tabata” the following exercises: -Kettlebell Swings (53/35) -Burpees -Box Jumps (24/20) -Squats Complete all 8 of each exercise before moving to the next one. This equals a total of …
Sunday March 7, 2010
CrossFit 864 – REST DAY O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.” – Isaiah 25:1 If you do what …
Saturday March 6 TEAM WOD
CrossFit 864 – 8:30a.m. “TEAM WOD” “These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when …
Friday’s WOD
CrossFit 864 – Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. “Michael” 3 rounds for time: 800 meter run 50 Back Extensions 50 Sit-ups “Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for …