CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Coe” For time – Ten rounds of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st …
Monday November 8, 2010
CrossFit 864 WOD 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your time on CrossFit 864 Facebook “Forrest” Three rounds for time: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters U.S. Drug Enforcement Administration Special Agent Forrest …
Sunday November 7, 2010
CrossFit 864 – Rest Day Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition …
Friday November 5, 2010
CF 864 – 4:15p.m./5:15p.m./6:15p.m. Post your time/weight on CF864 Facebook 3 Rounds for load and time: Run 400 meters 1 ground to overhead (AHAP) 10 Wall Balls (18-20 / 12-14) 10 Kettlebell swings (1 pood/ 2 pood) 10 Pull-ups Challenge …
Thursday November 4, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. For time 21-15-9-6-3 reps of: SDHP (Sumo deadlift high pull) 95/65 Ball Slams (W 25-30/M 40-50) GHD Sit-ups Train Hard – Train Smart But because of your stubbornness and your unrepentant heart, you are storing up …
Wednesday November 3, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Warm up/Range of Motion Work 7 Rounds for time: 7 Push Press (115/75) 14 Burpees 21 Double unders Hydrate – Stretch – Refuel (Feed the Machine) “But you are a chosen people, a …
Tuesday November 2, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up / Dynamic Range of Motion For time: 15 Dbell/Kbell Renegade Man Makers 30 Box Jumps 10 Dbell/Kbell Renegade Man Makers 20 Box Jumps 5 Dbell/Kbell Renegade Man Makers 10 Box Jumps Abdominal strength …