Wednesday June 23, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure …

Tuesday June 22, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Warm-up / Range of Motion 9 Rounds of: 5 Burpee/Box Jumps 5 Swings – each side (Kbell or Dbell) finish with 100 Abmat Sit-ups Hydrate / Stretch …

Monday June 21, 2010

CrossFit 864 – WOD 9:00 am / 4:15 pm / 5:15 pm / 6:15 pm “Nancy” 5 Rounds for time: 400 Meter Run Overhead Squat – 95 lbs. x 15 For what will it profit a man if he gains …

Sunday June 20, 2010

CrossFit 864 – REST DAY “Happy Fathers Day” As a father has compassion on his children, so the LORD has compassion on those who fear him. But from everlasting to everlasting the LORD’s love is with those who fear him, …

Saturday June 19, 2010

CrossFit 864 – WOD at 8:30a.m. Great job to all of you came came out and pushed through the “Charleston 9” Hero Workout on Friday! It was a tough WOD and you pushed through it with a lot of honor …

Friday June 18, 2010

CrossFit 864 WOD – 4:15p.m./5:15p/6:15p.m. Hydrate! Drink a lot of water today. “Charleston 9” 9 Rounds for time: 9 Rope Pull-ups 6 Hand Stand Push Ups 9 30″ Box Jumps 6 Toes to Bar 3 275 pound Deadlifts June 18th …

Thursday June 17, 2010

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 …