Friday June 11, 2010

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. For Time: 100 Jumping Air Squats 200 Meter Farmers Walk 100 Mountain Climbers 200 Meter Sprint 100 Flutter Kicks 200 Meter Farmers Walk 100 Push-ups 200 Meter Sprint 100 Sit-ups 3-2-1-Go! “Bear with each other …

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 …