CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Post your workout on CrossFit 864 and check out Paleo 864 on Facebook AMRAP – 20 minutes: 7 Barbell Thrusters (115/75) 7 Ball Slams (M 40-50/W 20-30) Run 200 meters Rx’d is more …
Tuesday October 19, 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. Warm-up. Range of motion. Skill work WOD – AFAP 10 Rounds for time: 15 Deadlifts (135/95) 15 Push-ups (CrossFit style – release hands from floor on each rep) Hydrate …
Monday October 18, 2010
CrossFit 864 WOD 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Warm-up / Range of motion work / Skill work (double-unders) “Kettlebell Complex” Complete the following using the same kettlebell. Select a weight that will challenge you but will allow you …
Saturday October 16, 2010
CrossFit 864 – 8:30a.m. TEAM WORKOUT Show up and get your Saturday kicked off in a strong, CF864 rockin’ kind of way! “Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but only he who …
Friday October 15, 2010
CrossFit 864-WOD 4:15p.m./5:15p.m./6:15p.m. “Tabata” Alternate the following exercises: Ball Slams / Abmat Sit-ups 1 minute rest Box Jumps / Flutter Kicks “I am the vine; you are the branches. If a man remains in me and I in him, he …
Thursday October 14, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up posted on the whiteboard – cycle through “The Bear Complex” with PVC Check out the video of todays WOD. http://www.youtube.com/watch?v=0WOP9J7QPwI “THE BEAR COMPLEX” 7 Sets of the following sequence equal 1 round: 1 Power Clean …
Wednesday October 13, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Run / Prowler / Sled “I am the Alpha and the Omega,” says the Lord God, “who is, and who was, and who is to come, the Almighty.” -Revelation 1:8 Veni, Vedi, Vici …
Tuesday October 12, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up posted on the board – start when you arrive. WOD 21-15-9 for time: SDHP (115/75) Kettlebell Swing (M 2 pood/W 1 pood) Ball Slams (M 40-50/W 25-30) Remember the importance of “Full Range of …
Monday October 11, 2010
CrossFit 864 WOD “No Whining Zone” 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your workout on CrossFit 864 Facebook Warm up posted on the white board – make sure that you include pvc/light weight thrusters Complete as many rounds …
Saturday October 9, 2010
WOD – Team workout “I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses,” declares the LORD, …