CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. As many KB TGU’s as possible in 8 minutes then: 21-15-9 Box Jumps Kettlebell Swings “so Christ was sacrificed once to take away the sins of many people; and he will appear a second …
Wednesday June 2, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. AMRAP in 20 minutes: 5 Curtis P’s (65/95) 10 Push-ups 100 meter sprint 1 Curtis P = From the floor – 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack …
Tuesday June 1, 2010
CF 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m CrossFit 864’s own “Hero Workout” named in honor of Fallen South Carolina State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today …
Monday May 31, 2010
CrossFit 864 – Memorial Day WOD at 9:00a.m. only CrossFit HQ WOD “Nutts” For time: 10 Handstand push-ups 250 Pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball Shots, 20 pounds, 10′ target 200 Double-unders …
Sunday May 30, 2010
CF 864 – Rest Day Memorial Day Monday May 31, 2010 CrossFit864 will be open for one workout at 9:00a.m. Hope to see you then! “But from everlasting to everlasting the LORD’s love is with those who fear him, and …
Saturday May 29, 2010
CF 864 – 8:30a.m. TEAM WORKOUT Memorial Day – we will be open for one WOD on Monday May 31, 2010 at 9:00a.m. only. “Rejoice with those who rejoice; mourn with those who mourn.” – Romans 12:15 I run with …
Friday May 28, 2010
CrossFit 864 – WOD 4:15P.M. / 5:15P.M. / 6:15P.M. For time: Run 1 mile 50 SDHP – Sumo Deadlift High Pull (65/95) 30 Pull-ups (no band – jumping, kipping or dead hang) Wear your weighted vest for the extra challenge. …
Thursday May 27, 2010
CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Four rounds for time of: Run 400 meters 50 Squats If you are not competing a full squat on each rep – you are doing a scaled workout. If you are doing the workout RX’d …
Wednesday May 26, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. 50 Double Under’s or 200 Single jumps 10 Man makers (45/25 Dbell) 200 Meter Overheard Plate Carry (45/25 plate) 25 Lateral Hops 100 Meter Farmers Walk (Heavy Kbell or Dbell) 50 Mountain Climbers …
Tuesday May 25, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. 7 Rounds for time: 200 meter sprint 7 front squats (135/75) 7 push press Use the same weight for push press that you use for front squats. …