Friday April 16, 2010

CrossFit 864 – WOD Today’s Schedule – 4:15p.m./*5:15p.m./6:15p.m. (* childcare at this time) See warm-up on whiteboard AMRAP in 20 minutes: 10 Kettlebell Swings (35/53) 15 Abmat Sit-ups Farmers Walk (length of the gym w/ heavy dbell or kbell) “This …

Thursday April 15, 2010

CF 864- 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m. (*childcare available – 9:00a.m. & 5:15p.m.) WOD for time: “Daniel” 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups CrossFit Hero Workout- Dedicated …

Wednesday April 14, 2010

CF 864- WOD 5:15a.m./9:00a.m. For time: 21-15-9 Front Squats (75 % of body weight) Box Jumps (20/24) Hydrate/Stretch/Refuel Skill Work – Pick a weakness and spend 5 minutes working on it after the workout. Pull-ups, Squats (can you get to …

Tuesday April 13, 2010

CrossFit 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 10 Ground to Overhead (115/65) 2 Burpees 9 Ground to Overhead (115/65) 4 Burpees 8 Ground to Overhead (115/65) 6 Burpees 7 Ground to Overhead (115/65) 8 Burpees 6 Ground to Overhead (115/65) 10 Burpees …

Monday April 12, 2010

CrossFit 864 – WOD Todays Schedule – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Warmup For Time: 1 Mile Run 5 rounds of: 21 KB Swings (35/53) 21 Push-up 1 Mile Run Hydrate/Stretch/Refuel “He himself bore our sins in his body on the tree, so that …

CrossFit 864 – REST DAY “You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous man, though for a good man someone might possibly dare …

Saturday April 10,2010

CF 864 – 8:30a.m. WOD Team Workout “The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at …

Friday April 9,2010

CF 864 – 4:15p.m./5:15p.m./6:15p.m. Warm up WOD 3 rounds for time: 10 SDHP (95/75) 20 Burpees 30 Abmat sit-ups “For if, when we were God’s enemies, we were reconciled to him through the death of his Son, how much more, …

Thursday April 8, 2010

CF 864 – 5:15a.m./9:00a.m/4:15p.m./5:15p.m./6:15p.m. “Todays WOD” 50 burpees 75 flutter kicks (4-count) 100 push-ups 150 sit-ups “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I …

Wednesday April 7, 2010

CrossFit 864 – WOD 5:15a.m. / 9:00a.m. Warm-up AMRAP in 15 minutes: 5 Deadlift 10 Toes to Bar hydrate/stretch/refuel “This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay …