WOD – 8:30a.m. The LORD is my shepherd; I shall not want. He maketh me to lie down in green pastures: he leadeth me beside the still waters. He restoreth my soul: he leadeth me in the paths of …
Friday September 10, 2010
CF 864 4:15p.m./5:15p.m./6:15p.m. Check out CrossFit 864 on Facebook. Post your Paleo recipes on Paleo 864 Facebook. Warm up posted on whiteboard WOD – For time 21-15-9 reps of: Front Squats (135/95) Ring Push-ups Chest to Bar Pull-ups Scaled/modified version …
Thursday September 9, 2010
CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Check out CrossFit 864 on Facebook WOD “My Legs Are On Fire” Tabata Squats – Bottom to Bottom Rest 2 minutes Max rep push-ups in 2 minutes Rest 2 minutes Tabata Squats (Not bottom to bottom. Rest …
Wednesday September 8, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. Post on CrossFit 864 Facebook For time complete the following: Run 200 meters 40 SDHP (95/65) 40 Sit-ups Run 400 meters 30 SDHP 30 Sit-ups Run 800 meters 20 SDHP 20 Sit-ups Run 400 …
Tuesday September 7, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook. WOD for time: “FRAN” 21-15-9 Thrusters (95/65) Pull ups Feeling strong? Challenge WOD for the Beast! “FAT FRAN” 21-15-9 Thrusters (135 pound) barbell 45 Pound Weighted Pull-ups The following …
Monday September 6, 2010
CrossFit 864 – Open for one WOD today. Labor Day Workout at 9:00a.m. show up and hit it hard. If you were checking out the site to see if you like the workout and to decide if you were going …
Sunday September 5, 2010
CrossFit 864 – Rest Day Have a great Sunday! Hope that you get the opportunity to go to church today, spend a lot of family time together and maybe work in a nap if you are lucky. “What you heard …
Saturday September 4, 2010
CrossFit 864 – 8:30a.m. – Team Workout Post your workout on CrossFit 864 Facebook “This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is best for …
Friday September 3, 2010
CF 864 – 4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit 864 Facebook Start your warm up when you arrive – posted on the whiteboard Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every …
Thursday September 2, 2010
CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit864 Facebook For time – complete the following 30-25-20-15-10 rounds of: Burpees Box Jumps(24/20) Toes to Bar FORM/FROM (Full Range of Motion) on ALL reps – not just some of them. If you …