Thursday February 11, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up (sub Abmat Sit-ups) Back extension Knees to elbow 95 pound Stiff legged deadlift This is a “CrossFit Hero WOD” in honor of: Third Battalion, Princess Patricia’s Canadian …

Wednesday February 10, 2010 CrossFit 864 – Today’ Schedule: 5:15a.m./9:00a.m. Strength Floor Press 5-5-5-5-5 Abdominal work / skill work of your choice Thanksgiving and Prayer “We ought always to thank God for you, brothers, and rightly so, because your faith …

CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD- For time: 100 Squats 50 Step walking lunge – plate overhead (45/25) 40 Floor wipers (135/95) 30 Burpees 20 Wall Ball Shots (20/14) 10 Dbell cleans (45/25) stretch / rehydrate / skill work …

Monday February 8, 2010 CrossFit 864 – Today’s Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Fran”   21-15-9 reps for time: Thrusters (65/95) Pull-ups What’s your best Fran time? Is this going to be a PR day for you? …

Sunday February 7, 2010 CrossFit 864 – REST DAY The team workout on Saturday morning was a lot of fun! The guys against the girls….and it was pretty close! Great job to all of you that pushed through this one. …

Saturday February 6, 2010 CrossFit 864 – 8:30a.m. “TEAM WOD” “For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing …

Friday February 5, 2010 CrossFit 864 – Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m. 5 Rounds for time of: 275lbs./185lbs. Deadlift – 5 reps Burpees – 10 reps   Stretch / Hydrate / Skill Work This workout is from the …

Thursday February 4, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m. / 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 “But I will sing of your strength, in …

Wednesday February 3, 2010 CrossFit 864 – 5:15a.m. / 9:00a.m. Strength Back Squats 5-5-5-5-5 reps Skill work / Abdominal work / Stretch / Rehydrate “However, as it is written: “No eye has seen, no ear has heard, no mind has …

Tuesday February 2, 2010 CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Cindy”   AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats The LORD our God, the LORD is one. Love the …