CrossFit 864 – Rest Day Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition …
Friday November 5, 2010
CF 864 – 4:15p.m./5:15p.m./6:15p.m. Post your time/weight on CF864 Facebook 3 Rounds for load and time: Run 400 meters 1 ground to overhead (AHAP) 10 Wall Balls (18-20 / 12-14) 10 Kettlebell swings (1 pood/ 2 pood) 10 Pull-ups Challenge …
Thursday November 4, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. For time 21-15-9-6-3 reps of: SDHP (Sumo deadlift high pull) 95/65 Ball Slams (W 25-30/M 40-50) GHD Sit-ups Train Hard – Train Smart But because of your stubbornness and your unrepentant heart, you are storing up …
Wednesday November 3, 2010
CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Warm up/Range of Motion Work 7 Rounds for time: 7 Push Press (115/75) 14 Burpees 21 Double unders Hydrate – Stretch – Refuel (Feed the Machine) “But you are a chosen people, a …
Tuesday November 2, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up / Dynamic Range of Motion For time: 15 Dbell/Kbell Renegade Man Makers 30 Box Jumps 10 Dbell/Kbell Renegade Man Makers 20 Box Jumps 5 Dbell/Kbell Renegade Man Makers 10 Box Jumps Abdominal strength …
Monday November 1, 2010
CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up / Dynamic Range of Motion For time complete the following: Sprint 100 Meters 50 Knees to Elbows Sprint 200 Meters 40 Knees to Elbows Sprint 400 Meters 30 Knees to Elbows Sprint 200 Meters …
Saturday October 30, 2010
CrossFit 864 Reminder – No workout in the box today. We will be doing the 5k run/walk starting at PC. You can sign up Saturday morning if you decide to run at the last minute. We will have the Body …
Friday October 29, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. Thanks to all of you that came out for Grace! We had a great day of fun with a lot of hard hitting work being done! I am sure that all of you “Fire breathers” …
Wednesday October 27, 2010
CF 864- 5:15a.m./9:00a.m. WOD – 5 rounds for time: 5 Front squats (155/95) 10 T2B (toes to bar) 20 step walking lunge – plate locked out overhead (45/25) Stretch – Hydrate – Refuel Remember – Rx’d is more than …