Tuesday March 23, 2010

CrossFit 864 5:15a.m./9:00a.m./4:15p.m./5;15p.m./6:15p.m. CrossFit Hero Workout “Danny” Rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the …

Monday March 22, 2010

CrossFit864 9:00a.m./4:15p.m./5:15p.m./6:15p.m. 4 rounds for time: 10 Deadlifts (165/225) 15 Burpees 200 Meter Run His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in …

Sunday March 21, 2010

CF 864 – Rest Day Everyone should be quick to listen, slow to speak and slow to become angry for man’s anger does not bring about the righteous life that God desires. Therefore get rid of all moral filth and …

Saturday March 20, 2010

CF 864- 8:30a.m. WOD Team Workout (short one) “But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.” Galatians 5:22-23 The adventure you get is the …

Friday March 19, 2010

CF 864 – 4:15p.m./5:15p.m./6:15p.m. “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull-ups “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with …

Thursday March 18, 2010

CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD 10 Rounds for time: 12 Burpees 12 Pull-ups (All Jumping Pull-ups No bands) *Jumping pull-ups = full range of motion -full extension at bottom -chin over bar -use a box or stack bumper plates that …

Wednesday March 17, 2010

CF 864 – 5:15a.m./9:00a.m. WOD 5 rounds for time: 3 Push Press (90% 1RM) 15 SDHP (95/65) The end of all things is near. Therefore be clear minded and self-controlled so that you can pray. 1 Peter 4:7   If …

Tuesday March 15, 2010

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. WOD – For Time: 150 Push-ups *Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty …

Monday March 15, 2010

CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. AMRAP in 20 minutes: 400 Meter Run 40 Kettlebell Swings (53/35) “For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; …

Sunday March 14, 2010

CrossFit 864 – REST DAY “[More Than Conquerors] And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” – Romans 8:28 Life is 10% of …