CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Four rounds for time of: Run 400 meters 50 Squats If you are not competing a full squat on each rep – you are doing a scaled workout. If you are doing the workout RX’d …

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. 50 Double Under’s or 200 Single jumps 10 Man makers (45/25 Dbell) 200 Meter Overheard Plate Carry (45/25 plate) 25 Lateral Hops 100 Meter Farmers Walk (Heavy Kbell or Dbell) 50 Mountain Climbers …

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. 7 Rounds for time: 200 meter sprint 7 front squats (135/75) 7 push press Use the same weight for push press that you use for front squats. …

CF 864 – 9:00a.m./4:14p.m./5:15p.m./6:15p.m. WOD for time: “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up (sub Abmat Sit-ups) Back extension (sub Weighted Good mornings) Knees to elbow 95 pound Stiff legged deadlift “Each of us should please his neighbor for his …

CF 864 – WOD 8:30a.m. CrossFit Hero Workout “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, …

CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. “Alternating Tabata” -Deadlift -Burpees 1 minute rest -Plank Holds -Flutter Kicks Select a weight according to your strength level and the amount of deadlift experience that you have. The following are …

  CF 864- 4:15p.m./5:15p.m./6:15p.m. WOD for time 4 rounds 25 KBS (53/35) 15 Burpees “Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30 “We either make ourselves miserable or …

CrossFit 864 – WOD CrossFit Hero Workout “McGhee” As many rounds as possible in 30 minutes: 5 reps 275 Pound Deadlift 13 Push-ups 9 Box Jumps (24 inch box) Corporal Ryan C. McGhee, 21, was killed in action on May …

CF 864 – Rest Day! Happy Mothers Day! “Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how …

CrossFit 864 – WOD We will have a 8:30a.m. workout. It has been another great week of CrossFitting together! Remember to post your times on our Facebook page and post your favorite Paleo recipes on Paleo 864. “Mud Run” Everyone …