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 …

Saturday June 5, 2010

CrossFit 864 WOD – 8:30a.m. “Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted …

Thursday June 3, 2010

CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. As many KB TGU’s as possible in 8 minutes then: 21-15-9 Box Jumps Kettlebell Swings   “so Christ was sacrificed once to take away the sins of many people; and he will appear a second …

Wednesday June 2, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. AMRAP in 20 minutes: 5 Curtis P’s (65/95) 10 Push-ups 100 meter sprint 1 Curtis P = From the floor – 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack …

Tuesday June 1, 2010

CF 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m CrossFit 864’s own “Hero Workout” named in honor of Fallen South Carolina State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today …

Monday May 31, 2010

CrossFit 864 – Memorial Day WOD at 9:00a.m. only CrossFit HQ WOD “Nutts” For time: 10 Handstand push-ups 250 Pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball Shots, 20 pounds, 10′ target 200 Double-unders …

Sunday May 30, 2010

CF 864 – Rest Day Memorial Day Monday May 31, 2010 CrossFit864 will be open for one workout at 9:00a.m. Hope to see you then! “But from everlasting to everlasting the LORD’s love is with those who fear him, and …