CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook http://www.youtube.com/watch?v=lLFunBPgPOo 5 Rounds for time: 15 Ball Slams 15 Kettlebell Swings Abdonimal Strength (not timed) (5) L-holds on pull-up bar for max time Each time that you break …
Wednesday July 21, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. AMRAP – as many rounds as possible in 20 minutes: 10 Dbell Floor Press 10 Supine Ring Pull-ups 100 Meter Farmers Walk What does Supine mean? The supine position is a position of …
Tuesday July 20, 2010
CrossFit 864 WOD 5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m. (*childcare available) For time: 50 Front squats (115/75) 50 KTE – knees to elbow 50 Air Squats 800 Meter run FORM / FROM (Full Range of Motion) Complete …
Monday July 19, 2010
CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 4 rounds for time of: 400 meter run 15 Kettlebell swings (53/35) 30 box jumps, (24/20) “Ask and it will be given to you; seek and you will find; knock and the door will be …
Sunday July 18, 2010
CrossFit 864 – REST DAY Hope that your weekend is going well and you are getting a little extra rest for a new week of CrossFit starting Monday. If you have been tuned into the CrossFit Games this weekend you …
Saturday July 17, 2010
CF 864 -8:30a.m. WOD It’s been another great week at CrossFit 864. We appreciate all of your hard work and we get excited about your desire to come in and grind through some really tough workouts. It has been incredible …
Friday July 16, 2010
CrossFit 864 WOD 4:15p.m./*5:15p.m./6:15p.m. (*childcare available at this workout) For 20 minutes: Run 400 meters Rest precisely the time of the previous run Post distance to CrossFit 864 Facebook. Run hard for a 400 meter PR. “Therefore, get rid of …
Thursday July 15, 2010
CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare at this workout) Warm up / ROM – range of motion work “Tabata” Ball Slams Kettlebell Swings (53/35) Burpees You will complete each exercise before moving to the next. This will not be an alternating …
Wednesday July 14, 2010
CrossFit 864 WOD – 5:15a.m./*9:00a.m. (*childcare at this workout) Using the same plate complete the following Rx’d = (M)45 pound plate (W)25 pound plate 5 rounds for time: 100 meter overhead plate carry/walk (45/25) 10 weighted box step-ups/5 reps each …
Tuesday July 13, 2010
CrossFit 864 WOD Today’s schedule: 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare at this time) Five rounds for time of: (95/65) pound Thruster, 15 reps Run 400 meters Post time to CrossFit 864 Facebook. Challenge – 135 Pound Thrusters Movement Standards Thruster – Full Range …