CrossFit 864 WOD – 5:15a.m. / 9:00a.m. 21-15-9 Ground To Overhead (135/75) Ball Slams (50-40/30-25) “But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, …
Tuesday November 30, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 3 Rounds – adding weight after each set of 20. Last set should be all you can do for 20 reps. Not for time – rest as needed. 20 Rep Back Squat 10 Weighted Step-ups on …
Monday November 29, 2010
CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Gunnys Revenge” 400 meter run 44 thrusters (45/75) 44 T2B – toes to bar 44 kettlebell swings (1 pood/1.5 pood) 44 jumping squats 44 GHD sit-ups 44 burpees 400 meter OH plate carry (25/45) Train …
Sunday November 28, 2010
CrossFit 864 – Rest Day How did your team do on Saturday? Post it on CrossFit 864 Facebook Have a great Sunday! Get a little extra rest for a great new week of hard hitting CF WOD’s starting Monday morning! …
Saturday November 27, 2010
CrossFit 864 – WOD at 8:30a.m. Come out Saturday morning and get your weekend kicked off CF864 style! “Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence …
Friday November 26, 2010
CrossFit 864 – WOD at 5:30 p.m. today “Severin” 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. In this workout – Rx’d …
Thursday November 25, 2010
“Happy Thanksgiving”
Wednesday November 24, 2010
CrossFit 864 – WOD at 5:15a.m. / 9:00a.m. Complete the following for time: 100 Kettlebell Swings (35/53) 50 Push-ups (CF Style – hand release) 100 Sit-ups (feet anchored) – try to do unbroken 50 Double unders (or singles x 3) …
Tuesday November 23, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic …
Monday November 22, 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 (work them into your warm up) AMRAP – 20 minutes 5 Deadlifts Run 400 meters Work up to …