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 …

Monday May 3, 2010

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 …

Saturday May 1, 2010

CrossFit 864 – WOD We will have a 8:30a.m. workout. It has been another great week of CrossFitting together! Remember to post your times on our Facebook page and post your favorite Paleo recipes on Paleo 864. “Mud Run” Everyone …

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 …

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. …

Wednesday April 28,2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. From the 2008 CrossFit Games: 5 Rounds for time: 5 Deadlifts (275 pounds) 10 Burpees After workout – Abominal work (your choice of exercise for 5 minutes) The winning time for this workout …

Tuesday April 27,2010

CrossFit 864 – WOD 5:15a.m. /9:00a.m./4:15p.m./5:15p.m./6:15p.m. 3 Rounds for time: Run 800 meters 50 Air squats Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration …

Monday April 26, 2010

CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD – CrossFit Hero WOD (see attached link) http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii “Paul” Five rounds for time of: 50Doubleunders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, …