CF864 – Monday, September 21, 2009 Warm-up on white board WOD Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push as hard and heavy as you can go today! Finally, be strong in the Lord and in his mighty power. Put on …
Saturday, September 19, 2009
CF864 – Saturday 8:30a.m. Warm-up on whiteboard “Team Workout” 60 get-ups 120 step-ups on box w/ weight (75/45) 240 sandbag clean and press 360 kettlebell swings And this is my prayer: that your love may abound more and more in …
Friday September 18, 2009
CF864 – Schedule for today: 4:00p.m., 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m. WOD “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an …
Thursday September 17, 2009
CF 864 WOD – Today’s Schedule: 5:15a.m., 9:00a.m., 12:30p.m. -heavy, 4:30p.m.,5:00p.m., 5:30p.m.,6:00p.m. 6:30p.m. -scheduled assessment class only) Warmup on the white board 10 rounds of “High-Lin” 10 walking lunges (each leg) 10 mountain climbers (military count) 10 burpees …
Tuesday, September 15, 2009
CF864 – WOD Today’s Schedule – 9:00a.m. only Warmup 200 meter run 15 Man-Makers 400 meter run 10 Man-Makers 800 meter run 5 Man-Makers Salvation is found in no one else, for there is no other name under heaven given …
Tuesday September 15,2009
CF864 WOD – Today’s Schedule: 5:15a.m., 8:00a.m.- scheduled assessment only w/ J. Long), 9:00a.m., 4:30p.m, 5:00p.m., 5:30p.m., 6:00p.m. WOD 4 rounds of: 15 SDHP 21 Box Jumps 30 Ab Mat Sit-Ups So be careful how you live. …
Monday September 14, 2009
WOD- 9am,12:30pm (heavy) 4:30p.m.,5:00p.m.,5:30p.m,6:00p.m. 50-40-30-20-10 Kettlebell swings push ups 3-2-1 go! “[Suffering for Doing Good] Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”- 1 Peter 3:8 When you …
Sunday, September 13, 2009
“R-21” CrossFit 864 Hero Workout CF864 – Rest Day WOW, What a great day! “THANK YOU” to everyone that came out and participated in the WOD today and a special thanks to all of the “CrossFit 864 crew” that worked …
Saturday, September 12, 2009
CrossFit 864 WOD – Saturday, September 12, 2009 9:00a.m. / workout starts at 9:30a.m. lunch following the final workout “R-21” Hero Workout “Alpha” (most difficult) 3 rounds of: 400 meter run 21 chest to bar pull-ups 21 kettlebell …
Friday September 11, 2009
CrossFit 864 WOD – Today’s schedule: 4:00p.m. (Opening early for the Laurens/Clinton Football game), 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m. Make sure that you sign up if you plan on bringing something on Saturday or you can email me @ willy94@aol.com …