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 …

Wednesday February 23, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m.   For time 21-15-9-6-3 reps of:   Front Squats Horizontal Row (rings) Back Extensions Post WOD – Hydrate / Stretch Skill Work – Handstand Holds For your safety and the …

Tuesday February 23, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.   AMRAP in 20 minutes: 10 Kettlebell Swings (53/35) 7 SDHP – Sumo Deadlift High Pull (65/95) 5 Burpees Go “Hard and Fast” for the entire 20 minutes! FROM – …

Monday February 22, 2010 CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD Complete the following for time: 100 jump ropes 90 squats 80 walking lunges (80 steps) 70 ab mat sit ups 60 push ups 50 push press (45 lbs) 40 pull ups …

Sunday February 21, 2010 CF 864 – Rest Day Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside…really looking forward to spring! Lot of motivation …

Friday February 19, 2010 CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m. “WOD”  200 x 25 For Time:  200 Meter Run 25 Jumping Air Squats  200 Meter Overhead Carry (45/25 plate)  25 Air Squats 200 Meter Farmers Walk  25 Tire Jumps/Step-ups  200 Meter Sandbag Run …

Thursday February 18, 2010 CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Helen” 3 Rounds for time:   400 meter run 1.5 pood KB Swing x 21 pull-ups x 12 “You don’t understand cardio until you’ve done Helen” -CrossFit Endurance “Who shall separate us …

Wednesday February 17, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m. Strength   Back Squats 5-5-5-5-5 If anyone thinks he is something when he is nothing, he deceives himself. -Galatians 6:3 If you are aware of your weaknesses and are constantly …

Tuesday February 16, 2010 CrossFit 864 Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “864 WOD” AMRAP in 20 minutes 3 Man Makers 5 KTE 9 Squats “This is love: not that we loved God, but that he loved us and sent his Son as …