CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 21-15-9 reps of: Thrusters (95/65) Burpees then – Run 1 mile / push the run time for a PR – Hard & Fast! Challenge – wear your weighted vest for entire workout. Hydrate / Stretch …
Wednesday June 9, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. 400 meter overhead plate carry (45/25) then – “The Gorilla” AMRAP in 15 minutes 5 SDHP 115/75lbs 10 Wall Balls 20/14lbs 15 Sit Ups “The Sovereign LORD is my strength; he makes my …
Tuesday June 8, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m./5:15p.m./6:15p.m. AMRAP in 20 minutes: “Nickel and Dime” 5 Box Jumps – 24/20 10 KBS (Kettlebell Swings) – 53/35 “Before the mountains were born or you brought forth the earth and the world, …
Monday June 7, 2010
CrossFit 864 WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Michael” 3 Rounds for time: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. “so that …
Saturday June 5, 2010
CrossFit 864 WOD – 8:30a.m. “Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted …
Thursday June 3, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. As many KB TGU’s as possible in 8 minutes then: 21-15-9 Box Jumps Kettlebell Swings “so Christ was sacrificed once to take away the sins of many people; and he will appear a second …
Wednesday June 2, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. AMRAP in 20 minutes: 5 Curtis P’s (65/95) 10 Push-ups 100 meter sprint 1 Curtis P = From the floor – 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack …