CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 8oo Meter Run 40 Box Jumps 40 Burpees 400 Meter Run 30 Box Jumps 30 Burpees 200 Meter Run 20 Box Jumps 20 Burpees 100 Meter Run 10 Box Jumps 10 Burpees Hydrate / Stretch …
Wednesday June 16, 2010
CF 864 – WOD 5:15a.m./ 9:00a.m. Thrusters 5-5-5-3-3-1 Metcon: 5 rounds for time: 7 thrusters (50% of your max 1 rep thruster) 7 SDHP (use same bar and weight for both exercises) Rx’D = FORM – Full Range of Motion …
Tuesday June 15, 2010
CrossFit WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 7 Rounds for time: 100 meter sprint 8 kettlebell swings 16 push-ups FORM/FROM (full range of motion) Remember the importance of your form and getting full range of motion on every exercise. Push yourself as hard …
Monday June 14, 2010
CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. -100 Meter Walking Lunge 5 Rounds of: 10 Goblet Squats 20 Weighted Sit-ups -100 Meter Walking Lunge Hydrate / Stretch / Refuel (eat) “If you then, though you are evil, know how to give good …
Saturday June 12, 2010
CF 864 – WOD 8:30a.m. at gym Saturday morning – June 12 at 8:30a.m. 5k 4 Kenya For any of you that are interested in a 5k run for a great cause that will help raise money for the commumity …
Friday June 11, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. For Time: 100 Jumping Air Squats 200 Meter Farmers Walk 100 Mountain Climbers 200 Meter Sprint 100 Flutter Kicks 200 Meter Farmers Walk 100 Push-ups 200 Meter Sprint 100 Sit-ups 3-2-1-Go! “Bear with each other …
Thursday June 10, 2010
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 21-15-9 reps of: Thrusters (95/65) Burpees then – Run 1 mile / push the run time for a PR – Hard & Fast! Challenge – wear your weighted vest for entire workout. Hydrate / Stretch …
Wednesday June 9, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. 400 meter overhead plate carry (45/25) then – “The Gorilla” AMRAP in 15 minutes 5 SDHP 115/75lbs 10 Wall Balls 20/14lbs 15 Sit Ups “The Sovereign LORD is my strength; he makes my …
Tuesday June 8, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m./5:15p.m./6:15p.m. AMRAP in 20 minutes: “Nickel and Dime” 5 Box Jumps – 24/20 10 KBS (Kettlebell Swings) – 53/35 “Before the mountains were born or you brought forth the earth and the world, …
Monday June 7, 2010
CrossFit 864 WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Michael” 3 Rounds for time: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. “so that …