CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up (listed below) / Range of motion 250 Jump rope 1 minute of push-ups 3 Samson Stretch each side (hold 20 seconds each side) 15 PVC pass through 15 PVC good mornings 5 rounds …
Sunday May 16, 2010
CrossFit 864 – REST DAY Hope that all of you are having a great weekend and getting enough rest to kick off a great new rocking week of CrossFit WOD’s on Monday! Hooyah to all of you that hit it …
Saturday May 15, 2010
CrossFit 864 WOD – 8:30a.m. “Team Workout” The era of the rugged individual is giving way to the era of the team player.Everyone is needed, but no one is necessary. -Bruce Coslet, Coach, Bengals “For you created my inmost being; …
Thursday May 13, 2010
CrossFit 864 – WOD Post your time on CrossFit 864 Facebook. Did you PR this week? Post it. 5 Rounds for time: 5 Man Makers (25/45 dbell/kbell) 25 Step Overhead Walking Lunge (25/45 plate) 200 Meter Run Abdominal Strength (after …
Monday May 10, 2010
CrossFit 864 – WOD 70 Burpees 60 Sit-ups 50 Kettlebell Swings (35/53) 40 Jumping Squats 30 Pull-ups (Kip or Jumping Pull-ups/no bands) 20 Wall Ball Shots (20/14) Skill Work / Abdominal work Hydrate / Stretch / Refuel Do not let …
Saturday May 8, 2010
CrossFit 864 – WOD 8:30a.m. “Team Workout” “Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18 Give us grace and strength to forbear and to …
Friday May 7, 2010
CF 864 – WOD 4:15p.m./5:15p.m./6:15p.m. Cookout after the last workout. Look forward to seeing all of you there! Bring a chair. Call if you have any questions. Run 5k “Therefore confess your sins to each other and pray for each …
Thursday May 6, 2010
CrossFit 864 – WOD Post your time on CrossFit 864 Facebook 2 Man Teams: As many rounds as possible in 20 minutes: 5 x Back Squat Men 185#, Women 95# 10 x Pull Ups 200 Meter Run One team member …
Wednesday May 5, 2010
CrossFit 864 – WOD 21-15-9 -Toes to Bar -Burpees Overhead Lunge -30 steps between each round (45/25 pound plate) *each lunge = 1 After workout / Abdominal training 25 Abmat sit-up 1 minute plank 25 Abmat sit-up 1 minute plank …
Tuesday May 4, 2010
CrossFit 864 CrossFit Hero WOD “The legacy of heroes is the memory of a great name and the inheritance of a great example.” -Benjamin Disraeli 1804-1881, British Statesman, Prime Minister “Mr. Joshua” 5 rounds for time: Run 400 meters 30 …