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 …
Sunday November 21, 2010
CrossFit 864 – Rest Day Have a great Sunday! Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and …
Saturday November 20, 2010
CrossFit 864 WOD – 8:30a.m. Check out CrossFit 864 Facebook Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. Three times I pleaded with the …
Friday November 19, 2010
CrossFit 864 WOD 4:15p.m./5:15p.m./6:15p.m. For time: Run 1 mile 50 Front Squats (135/75) 50 Ring Push-ups For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting …
Thursday November 18, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. 4 Rounds for time: 25 Kettlebell Swings (1.5 pood/1 pood) Sprint 100 meters 25 Ball Slams (25-30/40-50) Abdominal Strength Plank hold – total of 3 minutes (broken as …
Wednesday November 17, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Prowler Push Sled Pull OH Plate Carry Bear Crawl 3-2-1-Go…Come get some! Help me understand the meaning of your commandments, and I will meditate on your wonderful deeds. I weep with sorrow; encourage …
Tuesday November 16, 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. See movement standards for this workout. WOD for time: “Fran” 21-15-9 Thrusters (95/65) Pull Ups What is your best Fran time? Go for a PR today! Remember – Rx …
Monday November 15,2010
CrossFit 864 – 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post on CrossFit 864 Facebook 5 minutes of TGU’s (Turkish Get ups) AHAP Post weight used and amount of reps completed on TGU. Rest 3 minutes then complete the following: …
Friday, November 12, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit864 Facebook CF Hero WOD “Brenton” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot …