CrossFit 864 WOD “No Whining Zone” 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your workout on CrossFit 864 Facebook 4 Rounds for time: 10 Weighted step-ups (5 each leg) 15 Step walking lunge (weighted) 20 Figure 8 …
Monday January 31, 2011
CrossFit 864 WOD 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Holbrook” Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Post fastest and slowest rounds. Post your times on CrossFit …
Sunday January 30, 2011
CrossFit 864 – Rest Day Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too. You must have …
Saturday January 29, 2011
CrossFit 864 – WOD 8:30a.m. The Paleo Soulution – Robb Wolf http://www.youtube.com/watch?v=7HkqBxpPBeI “God is spirit, and his worshipers must worship in the Spirit and in truth.” – John 4:24 God cannot give us a happiness and peace apart from Himself, …
Friday January 28, 2011
CrossFit 864 WOD – 4:15p.m. / 5:15p.m. / 6:15p.m. What is CrossFit http://www.youtube.com/watch?v=tzD9BkXGJ1M “Tabata” Alternating between exercises #1 Ball slams (25-30/40-50) Plank Hold #2 Box jump (24/20) Flutter kick #3 One arm dbell press (rotate arms each round) Mountain climbers …
Thursday January 27, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of …
Wednesday January 26, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m. Check out CrossFit 864 on Facebook EMOM – every minute on the minute 10 minutes: 5 SDHP (115/75) 5 DU’s (sub – singles x3 or 5 tuck jumps) 10 minutes: 5 Strict Press (not push …
Tuesday January 25, 2011
CrossFit 864 WOD Todays schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit 864 Facebook 4 Rounds for time: 15 Front squats (135#/95#) – No rack (start from ground) 15 Lateral hop burpees over the barbell Abdominal Strength: 50 reps of K2E …
Monday January 24, 2011
Run Training – Week 13 (1) Run for 30 minutes – easy/moderate pace (2) 8 – 200 meter runs with 30 seconds rest between each run (3) Run 6 miles Log your times/distance in your training journal Train Hard – …
Monday January 24, 2011
CrossFit 864 “30 Day Paleo Challenge 2011” General Guidelines and Helpful Information: The Paleo Challenge starts on Monday January 24, and ends February 24. Kickoff – Monday at 6:45p.m – we will have a Paleo recipe swap and food tasting …