Friday’s WOD

CrossFit 864 – Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. “Michael” 3 rounds for time: 800 meter run 50 Back Extensions 50 Sit-ups “Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for …

Thursday March 4, 2010 CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 20 Push-ups 1 Jumping Squats 19 Push-ups 2 Jumping Squats 18 Push-ups 3 Jumping Squats Continue until you reach 1 push-up and 20 jumping squats “3.2.1 Go – Thats all you …

  Wednesday March 3, 2010 CrossFit 864 – 9:00a.m. “WOD” AMRAP – 20 minutes 5 – One Arm Dbell Thruster (5 each side) 5- One Arm Dbell Swings (5 each side) 5 – Renegade Rows (5 each side) Cash out …

March 3, 2010 CF 864 – 5:15a.m is cancelled for Wednesday due to the weather! 9:00a.m. only Check back later for further details on the wod! Thanks Jay and Janice

Tuesday March 2, 20101 CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 5 Rounds for time: 5 – Prison Burpees 11 – Kettlebell Swings (53/35) 25 Abmat Sit-ups Hydrate/Stretch/Skill Work (practice L-holds or handstand holds) For those of you unfamiliar with the CFC Prison …

Monday March 1, 2010 CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. CrossFit Hero WOD “Garrett” Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived …

Sunday February 28, 2010 CrossFit 864 – REST DAY Have a great Sunday and get plenty of rest for a brand new week of “Hard, Fast, Heavy Workouts!” How many of you skipped Fridays wod because it looked too tough? …

Saturday February 27, 2010 CF864 – 8:30a.m. WOD – Team workout! Show up it will be lots of fun. Congratulations to the following winners of the Paleo Challenge. All 20 of you did a great job. It was really close. …

Friday February 26, 2010 CrossFit 864 – 4:15p.m. / 5:15p.m. / 6:15p.m. -Run 1 mile   50 Thrusters (45 pounds) 100 Push-ups -Run 1 mile 50 Kettlebell Swings (53/35) 100 Abmat Sit-ups 3-2-1-Lets Go! “Jesus replied: ” ‘Love the Lord …

Thursday February 25, 2010 CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 3 Rounds for time: 400 meter run Deadlift 12 reps (225/155) Box Jumps 21 reps (24/20) 3-2-1 go! FORM – We strive for perfection but will accept excellence “For I know …