CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. “Dirty Thirty 864 Style” Run 800 meters 30 Box Jumps (20/24) 30 Jumping Pull-ups 30 Kettlebell Swings (35/53) 30 Walking Lunges 30 K2E (Knees to Elbows) 30 Push Press (Dbell or …
Wednesday April 28,2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. From the 2008 CrossFit Games: 5 Rounds for time: 5 Deadlifts (275 pounds) 10 Burpees After workout – Abominal work (your choice of exercise for 5 minutes) The winning time for this workout …
Tuesday April 27,2010
CrossFit 864 – WOD 5:15a.m. /9:00a.m./4:15p.m./5:15p.m./6:15p.m. 3 Rounds for time: Run 800 meters 50 Air squats Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration …
Monday April 26, 2010
CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD – CrossFit Hero WOD (see attached link) http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii “Paul” Five rounds for time of: 50Doubleunders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, …
Sunday April 25, 2010
CF 864 – Rest Day “For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the …
Saturday April 24, 2010
CrossFit 864 – TEAM WOD Starts at 8:30a.m. There has been a lot of really hard work going on this week as we rocked through the “CrossFit Girls”….yes, it has been a good week! “It is written: ” ‘As surely …
Friday April 23, 2010
CrossFit 864 – WOD Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. “Kelly” Rx’d 5 rounds for time: Run 400 meters 30 Box Jump (24 inch box) 30 Wall Balls (20 pound med ball) “For since the creation of the …
Wednesday April 21, 2010
CF-864 5:15a.m./9:00a.m. “Nancy” 5 rounds for time: 400 meter run 95lb overhead squat 15 reps 3.2.1. GO! “Where, O death, is your victory? Where, O death, is your sting?” The sting of death is sin, and the power of sin …
Tuesday April 13, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 10 Ground to Overhead (115/65) 2 Burpees 9 Ground to Overhead (115/65) 4 Burpees 8 Ground to Overhead (115/65) 6 Burpees 7 Ground to Overhead (115/65) 8 Burpees 6 Ground to Overhead (115/65) 10 Burpees …
Saturday April 10,2010
CF 864 – 8:30a.m. WOD Team Workout “The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at …