Saturday June 26, 2010 CF 864 – 8:30a.m. WOD”FGB” 864 Style (w/o rower) The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which …
Friday June 25, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. 3 Rounds: 20 ground to shoulders (95/65) 20 knees to elbows 20 push-ups 200 meter run “But the Lord is faithful, and he will strengthen and protect you from the evil one.” – 2 Thessalonians …
Thursday June 24, 2010
CrossFit 864 WOD 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available at this time) Watch the attached videos before the workout. Group Warm up / Range of Motion 5 Rounds for time: 50 Meter overhead walking lunge (45/25 plate) 21 Wall Ball Shots http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.wmv http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv …
Wednesday June 23, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. In an effort to maintain structure we ask that everyone start their workout at the scheduled times. This will allow for a proper group warm up and it will also help make sure …
Tuesday June 22, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. Warm-up / Range of Motion 9 Rounds of: 5 Burpee/Box Jumps 5 Swings – each side (Kbell or Dbell) finish with 100 Abmat Sit-ups Hydrate / Stretch …
Monday June 21, 2010
CrossFit 864 – WOD 9:00 am / 4:15 pm / 5:15 pm / 6:15 pm “Nancy” 5 Rounds for time: 400 Meter Run Overhead Squat – 95 lbs. x 15 For what will it profit a man if he gains …
Sunday June 20, 2010
CrossFit 864 – REST DAY “Happy Fathers Day” As a father has compassion on his children, so the LORD has compassion on those who fear him. But from everlasting to everlasting the LORD’s love is with those who fear him, …
Saturday June 19, 2010
CrossFit 864 – WOD at 8:30a.m. Great job to all of you came came out and pushed through the “Charleston 9” Hero Workout on Friday! It was a tough WOD and you pushed through it with a lot of honor …
Friday June 18, 2010
CrossFit 864 WOD – 4:15p.m./5:15p/6:15p.m. Hydrate! Drink a lot of water today. “Charleston 9” 9 Rounds for time: 9 Rope Pull-ups 6 Hand Stand Push Ups 9 30″ Box Jumps 6 Toes to Bar 3 275 pound Deadlifts June 18th …
Thursday June 17, 2010
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 8oo Meter Run 40 Box Jumps 40 Burpees 400 Meter Run 30 Box Jumps 30 Burpees 200 Meter Run 20 Box Jumps 20 Burpees 100 Meter Run 10 Box Jumps 10 Burpees Hydrate / Stretch …