Monday May 24, 2010

CF 864 – 9:00a.m./4:14p.m./5:15p.m./6:15p.m. WOD for time: “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up (sub Abmat Sit-ups) Back extension (sub Weighted Good mornings) Knees to elbow 95 pound Stiff legged deadlift “Each of us should please his neighbor for his …

Saturday May 22,2010

CF 864 – WOD 8:30a.m. CrossFit Hero Workout “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, …

Friday May 21, 2010

CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m. “Alternating Tabata” -Deadlift -Burpees 1 minute rest -Plank Holds -Flutter Kicks Select a weight according to your strength level and the amount of deadlift experience that you have. The following are …

Thursday May 20, 2010

CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD For time: “Fran” 21-15-9 Thrusters 95lbs Pull Ups RX’d = Full range of motion on every rep. 95 lb. Barbell Thrusters (depth and fully locked out overhead) Pull-ups (no bands. Fully extended at bottom and …

Wednesday May 19, 2010

CF 864- 5:15a.m./9:00a.m. Strength WOD Floor Press 5-5-5-3-3-1 “God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.” – Hebrews 6:10 I …

Tuesday May 18, 2010

CF 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. This is a CrossFit HQ Hero WOD. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that …

Monday May 17, 2010

CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warm up (listed below) / Range of motion 250 Jump rope 1 minute of push-ups 3 Samson Stretch each side (hold 20 seconds each side) 15 PVC pass through 15 PVC good mornings 5 rounds …

Sunday May 16, 2010

CrossFit 864 – REST DAY Hope that all of you are having a great weekend and getting enough rest to kick off a great new rocking week of CrossFit WOD’s on Monday! Hooyah to all of you that hit it …

Saturday May 15, 2010

CrossFit 864 WOD – 8:30a.m. “Team Workout” The era of the rugged individual is giving way to the era of the team player.Everyone is needed, but no one is necessary. -Bruce Coslet, Coach, Bengals “For you created my inmost being; …

Friday May 14, 2010

  CF 864- 4:15p.m./5:15p.m./6:15p.m. WOD for time 4 rounds 25 KBS (53/35) 15 Burpees “Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30 “We either make ourselves miserable or …