CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm-up posted on the whiteboard – cycle through “The Bear Complex” with PVC Check out the video of todays WOD. http://www.youtube.com/watch?v=0WOP9J7QPwI “THE BEAR COMPLEX” 7 Sets of the following sequence equal 1 round: 1 Power Clean …
Wednesday October 13, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Run / Prowler / Sled “I am the Alpha and the Omega,” says the Lord God, “who is, and who was, and who is to come, the Almighty.” -Revelation 1:8 Veni, Vedi, Vici …
Tuesday October 12, 2010
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up posted on the board – start when you arrive. WOD 21-15-9 for time: SDHP (115/75) Kettlebell Swing (M 2 pood/W 1 pood) Ball Slams (M 40-50/W 25-30) Remember the importance of “Full Range of …
Monday October 11, 2010
CrossFit 864 WOD “No Whining Zone” 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Post your workout on CrossFit 864 Facebook Warm up posted on the white board – make sure that you include pvc/light weight thrusters Complete as many rounds …
Saturday October 9, 2010
WOD – Team workout “I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses,” declares the LORD, …
Friday October 8, 2010
CF 864 – 4:15p.m./5:15p.m./6:15p.m. For time: 150 Push Ups – CrossFit style (hand release on each rep) *Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must …
Thursday October 7, 2010
CrossFit 864 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound push press, 10 reps 10 kettlebell swings, 10 reps (CF style for Rx’d) 10 box jumps, …
Wednesday October 6, 2010
CrossFit 864 – 5:15a.m. / 9:00a.m. Post your workout on CrossFit 864 Facebook Turkish Get up – Warm up As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell Switch hands as needed – Keep the …
Tuesday October 5, 2010
CrossFit 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Reminder – Monthly dues by October 3rd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter. WOD – For time “Running …
Monday October 4, 2010
CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Begin your warm up when you arrive. WOD for time: “Body Farmer” 800M Farmer’s Carry (2 x KB/DB) 100 Pull-ups 200 Push-ups 300 Squats 800M Farmer’s Carry Challenge WOD for the “Beast” in the box! Complete …