CrossFit 864 – WOD Post your time on CrossFit 864 Facebook. Did you PR this week? Post it. 5 Rounds for time: 5 Man Makers (25/45 dbell/kbell) 25 Step Overhead Walking Lunge (25/45 plate) 200 Meter Run Abdominal Strength (after …
Tuesday May 11,2010
CrossFit 864 – WOD CrossFit Hero Workout “McGhee” As many rounds as possible in 30 minutes: 5 reps 275 Pound Deadlift 13 Push-ups 9 Box Jumps (24 inch box) Corporal Ryan C. McGhee, 21, was killed in action on May …
Monday May 10, 2010
CrossFit 864 – WOD 70 Burpees 60 Sit-ups 50 Kettlebell Swings (35/53) 40 Jumping Squats 30 Pull-ups (Kip or Jumping Pull-ups/no bands) 20 Wall Ball Shots (20/14) Skill Work / Abdominal work Hydrate / Stretch / Refuel Do not let …
Sunday May 9, 2010
CF 864 – Rest Day! Happy Mothers Day! “Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how …
Saturday May 8, 2010
CrossFit 864 – WOD 8:30a.m. “Team Workout” “Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18 Give us grace and strength to forbear and to …
Friday May 7, 2010
CF 864 – WOD 4:15p.m./5:15p.m./6:15p.m. Cookout after the last workout. Look forward to seeing all of you there! Bring a chair. Call if you have any questions. Run 5k “Therefore confess your sins to each other and pray for each …
Thursday May 6, 2010
CrossFit 864 – WOD Post your time on CrossFit 864 Facebook 2 Man Teams: As many rounds as possible in 20 minutes: 5 x Back Squat Men 185#, Women 95# 10 x Pull Ups 200 Meter Run One team member …
Wednesday May 5, 2010
CrossFit 864 – WOD 21-15-9 -Toes to Bar -Burpees Overhead Lunge -30 steps between each round (45/25 pound plate) *each lunge = 1 After workout / Abdominal training 25 Abmat sit-up 1 minute plank 25 Abmat sit-up 1 minute plank …
Tuesday May 4, 2010
CrossFit 864 CrossFit Hero WOD “The legacy of heroes is the memory of a great name and the inheritance of a great example.” -Benjamin Disraeli 1804-1881, British Statesman, Prime Minister “Mr. Joshua” 5 rounds for time: Run 400 meters 30 …
Monday May 3, 2010
CrossFit 864 – WOD Warm-up “Six Shooter” 6 rounds for time: 6 Squat Cleans 6 Push-ups 6 Kettlebell Swings 6 Thrusters 6 Pull-ups 6 Burpees “Be joyful in hope, patient in affliction, faithful in prayer.” – Romans 12:12 Fear is …