Friday November 19, 2010

CrossFit 864 WOD 4:15p.m./5:15p.m./6:15p.m. For time: Run 1 mile 50 Front Squats (135/75) 50 Ring Push-ups For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting …

Thursday November 18, 2010

CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. 4 Rounds for time: 25 Kettlebell Swings (1.5 pood/1 pood) Sprint 100 meters 25 Ball Slams (25-30/40-50) Abdominal Strength Plank hold – total of 3 minutes (broken as …

Wednesday November 17, 2010

CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Prowler Push Sled Pull OH Plate Carry Bear Crawl 3-2-1-Go…Come get some! Help me understand the meaning of your commandments, and I will meditate on your wonderful deeds. I weep with sorrow; encourage …

Tuesday November 16, 2010

CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Post your time on CrossFit 864 Facebook. See movement standards for this workout. WOD for time: “Fran” 21-15-9 Thrusters (95/65) Pull Ups What is your best Fran time? Go for a PR today! Remember – Rx …

Monday November 15,2010

CrossFit 864 –  9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post on CrossFit 864 Facebook 5 minutes of TGU’s (Turkish Get ups) AHAP Post weight used and amount of reps completed on TGU. Rest 3 minutes then complete the following: …

Friday, November 12, 2010

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. Post your workout on CrossFit864 Facebook CF Hero WOD “Brenton” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot …

Thursday, November 11, 2010

CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your time on CrossFit 864 Facebook. Thanks to all of you that post your WODs Veteran’s Day – Take the time to thank a veteran today. This …

Wednesday, November 10, 2010

CrossFit 864 WOD – 5:15a.m. / 9:00a.m. / CrossFit 864 Facebook “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 …

Tuesday November 9, 2010

CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Coe” For time – Ten rounds of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st …

Monday November 8, 2010

CrossFit 864 WOD 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your time on CrossFit 864 Facebook “Forrest” Three rounds for time: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters U.S. Drug Enforcement Administration Special Agent Forrest …