CrossFit 864 – WOD Warm-up “Six Shooter” 6 rounds for time: 6 Squat Cleans 6 Push-ups 6 Kettlebell Swings 6 Thrusters 6 Pull-ups 6 Burpees “Be joyful in hope, patient in affliction, faithful in prayer.” – Romans 12:12 Fear is …
Friday April 30, 2010
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 …
Thursday April 29, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up/Range of motion work WOD 5 minutes of Turkish Get Ups then 25-20-15 reps of: Kettlebell Swings (35/53) Jumping Air Squats Form and Range of motion are an important part of all of our training. …
Thursday April 22, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD -For time: “Helen” 3 Rounds of: Run 400 meters 21 KBS (53/35) 12 Pull-ups Feeling Strong? “Heavy Helen” Wear your weighted vest and swing a 2 pood kettlebell or as heavy as you can swing. …
Monday April 19, 2010
CF 864- 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Gunny” 5 rounds for time: 800 meter run 25 burpees 25 AbMat sit-ups “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will …
Sunday April 18, 2010
CF864 – REST DAY Great job to all of the CrossFitters that came out for the 5k on Saturday! Post your times on CrossFit 864 Facebook. Did you PR? “[Christ the Wisdom and Power of God] For the message of …
Saturday April 17, 2010
CrossFit 864 – WOD 5k Run -The run starts at 8:30a.m. -Run starts at Suntrust Bank in Laurens -Race number/t-shirt pick-up between 7:30a.m.-8:15a.m. Saturday morning -You can register the morning of the run between 7:30a.m.-8:15a.m. -Please do not park in …
Friday April 16, 2010
CrossFit 864 – WOD Today’s Schedule – 4:15p.m./*5:15p.m./6:15p.m. (* childcare at this time) See warm-up on whiteboard AMRAP in 20 minutes: 10 Kettlebell Swings (35/53) 15 Abmat Sit-ups Farmers Walk (length of the gym w/ heavy dbell or kbell) “This …
Thursday April 15, 2010
CF 864- 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available – 9:00a.m. & 5:15p.m.) WOD for time: “Daniel” 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups CrossFit Hero Workout- Dedicated …
Wednesday April 14, 2010
CF 864- WOD 5:15a.m./9:00a.m. For time: 21-15-9 Front Squats (75 % of body weight) Box Jumps (20/24) Hydrate/Stretch/Refuel Skill Work – Pick a weakness and spend 5 minutes working on it after the workout. Pull-ups, Squats (can you get to …