CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. “Alternating Tabata” -Deadlift -Burpees 1 minute rest -Plank Holds -Flutter Kicks Select a weight according to your strength level and the amount of deadlift experience that you have. The following are …
Thursday May 20, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD For time: “Fran” 21-15-9 Thrusters 95lbs Pull Ups RX’d = Full range of motion on every rep. 95 lb. Barbell Thrusters (depth and fully locked out overhead) Pull-ups (no bands. Fully extended at bottom and …
Wednesday May 19, 2010
CF 864- 5:15a.m./9:00a.m. Strength WOD Floor Press 5-5-5-3-3-1 “God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.” – Hebrews 6:10 I …
Tuesday May 18, 2010
CF 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. This is a CrossFit HQ Hero WOD. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that …
Monday May 17, 2010
CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up (listed below) / Range of motion 250 Jump rope 1 minute of push-ups 3 Samson Stretch each side (hold 20 seconds each side) 15 PVC pass through 15 PVC good mornings 5 rounds …
Sunday May 16, 2010
CrossFit 864 – REST DAY Hope that all of you are having a great weekend and getting enough rest to kick off a great new rocking week of CrossFit WOD’s on Monday! Hooyah to all of you that hit it …
Saturday May 15, 2010
CrossFit 864 WOD – 8:30a.m. “Team Workout” The era of the rugged individual is giving way to the era of the team player.Everyone is needed, but no one is necessary. -Bruce Coslet, Coach, Bengals “For you created my inmost being; …
Friday May 14, 2010
CF 864- 4:15p.m./5:15p.m./6:15p.m. WOD for time 4 rounds 25 KBS (53/35) 15 Burpees “Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30 “We either make ourselves miserable or …
Thursday May 13, 2010
CrossFit 864 – WOD Post your time on CrossFit 864 Facebook. Did you PR this week? Post it. 5 Rounds for time: 5 Man Makers (25/45 dbell/kbell) 25 Step Overhead Walking Lunge (25/45 plate) 200 Meter Run Abdominal Strength (after …
Tuesday May 11,2010
CrossFit 864 – WOD CrossFit Hero Workout “McGhee” As many rounds as possible in 30 minutes: 5 reps 275 Pound Deadlift 13 Push-ups 9 Box Jumps (24 inch box) Corporal Ryan C. McGhee, 21, was killed in action on May …