CF 864 -8:30a.m. WOD It’s been another great week at CrossFit 864. We appreciate all of your hard work and we get excited about your desire to come in and grind through some really tough workouts. It has been incredible …
Friday July 16, 2010
CrossFit 864 WOD 4:15p.m./*5:15p.m./6:15p.m. (*childcare available at this workout) For 20 minutes: Run 400 meters Rest precisely the time of the previous run Post distance to CrossFit 864 Facebook. Run hard for a 400 meter PR. “Therefore, get rid of …
Thursday July 15, 2010
CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare at this workout) Warm up / ROM – range of motion work “Tabata” Ball Slams Kettlebell Swings (53/35) Burpees You will complete each exercise before moving to the next. This will not be an alternating …
Wednesday July 14, 2010
CrossFit 864 WOD – 5:15a.m./*9:00a.m. (*childcare at this workout) Using the same plate complete the following Rx’d = (M)45 pound plate (W)25 pound plate 5 rounds for time: 100 meter overhead plate carry/walk (45/25) 10 weighted box step-ups/5 reps each …
Tuesday July 13, 2010
CrossFit 864 WOD Today’s schedule: 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare at this time) Five rounds for time of: (95/65) pound Thruster, 15 reps Run 400 meters Post time to CrossFit 864 Facebook. Challenge – 135 Pound Thrusters Movement Standards Thruster – Full Range …
Monday July 12, 2010
CrossFit 864 WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Hydrate today! You must drink plenty of water prior to your workout – you cannot drink enough to stay hydrated if you only drink it while you are in the gym. Please see the movement …
Sunday July 11, 2010
CrossFit 864 – REST DAY Have a great Sunday! Hope that you get a little extra rest today…all of you deserve a lot of rest after Saturdays WOD. Thanks to all of you that came out Saturday night for “Death …
Saturday July 10, 2010
CrossFit 864 – Saturday WOD 8:30a.m. “Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and …
Friday July 9, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. 5 Rounds for time: 5 SDHP (75/115) 15 Back extensions 25 Push-ups 100 Meter Sprint Abdominal Strength: Finish with 150 flutter kicks after workout Hydrate / Stretch / Refuel How many of you actually spend …
Thursday July 8, 2010
CrossFit 864 WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. For time: 225 pound Back squat, 20 reps 40 Toes to bar 60 Kettlebell swings, 2 pood Hydrate / Stretch / Refuel “As for God, his way is perfect; the word of the LORD is flawless. …