Wednesday August 26, 2009

CF 864 WOD-9:00a.m. only   3 rounds of: 400 meter run 30 sit ups 15 box jumps 9 burpees 7 Curtis P’s Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165   There …

Tuesday, August 25 2009

CrossFit 864 WODToday’s schedule: 5:15a.m. 8:00 (scheduled assessments only – w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m. Dynamic range of motion warmup and pvc drills “Cindy”   AMRAP in 20 minutes of: 5 pull-ups 10 push-ups 15 squats God is our refuge …

Monday August 24, 2009

CF 864 WOD Todays schedule – 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm   Shoulder press 3-3-3-3-3 Push Press 5-5-5-5-5 We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press. …

Sunday August 23, 2009

WOD- Rest Day    Way to push through MURPH today! You guys /gals rock!    “He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us …

Saturday August 22, 2009

CrossFit 864 – 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, 2005. This …

Friday August 21, 2009

CrossFit 864 WOD 21-15-9 Front Squats Kettlebell Swings 100 single under jumps ropes after the first round 100 jumping jacks  after the second round 100 flutter kicks after the last round 3,2,1 Go! Commit to the LORD whatever you do, …

Thursday August 20,2009

CF 864 WOD – Today’s schedule 3,2,1 Go! 5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm 6:30 pm (scheduled assessments – meet w/ Jay Long after last group)   Tabata intervals of …

Wednesday August 19, 2009

CF 864 WOD- 9:00am   5 Rounds for time: 20 Yard Bear Crawl – Crawl 10 yards turn and crawl back 10 yards 5 Deadlifts 20 Yard Walking Lunges – with kettlebell between legs on each rep 3,2,1 Go! “There …

Tuesday August 17, 2009

CF 864 WOD- 5:15 am, 8:00am assessment, 9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm – Squat Clinic 5:30pm   Dynamic Range of Motion / CF864 warm-up on the white board “Buster” AMRAP in 15 minutes 7 Thrusters (rx’d 65/95) 7 Burpees …

Monday August 17, 2009

WOD- 9:00 am, 12:30pm heavy, 4:30pm, 5:00pm, 5:30pm, 6:00pm   Helen 3 rounds 400 meter run or walk 21 KBS 12 pull ups or ring rows Less than 2 weeks 3 rounds 400 meter run or walk 12 KBS 6 …