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 …

Sunday August 16, 2009

WOD – Rest Day!   Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day! Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm. …

Saturday August 15, 2009

WOD- 8:30 am Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.) 3 rounds 800 meter run 50 good morning with weight (or back ext.) 50 ab mat sit …