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 …

Monday February 15, 2010 CrossFit 864 – Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD jump rope – 250 then 21-15-9 reps of: Burpee Broad Jump Kettlebell Swing (53/35) then jump rope – 250 3-2-1-Go! Do nothing out of selfish ambition or vain conceit, …

Sunday February 14, 2010 CrossFit 864 – Rest Day “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.” – John 3:16 He that …

Saturday February 13, 2010 CrossFit 864 – Closed No Saturday Workout

Friday February 12, 2010

CrossFit 864 – Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m. “Chelsea” Each minute on the minute for 30 minutes complete the following: 5 Pull-ups 10 Push-ups 15 Squats Go Hard! The faster you finish each round the longer you get to rest before the …

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 …