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 …

Saturday March 13, 2010

CF 864 – 8:30a.m. Team Workout “Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- …

Friday March 12, 2010

CrossFit 864 – 4:15p.m. / 5:15p.m. / 6:15p.m. WOD 4 rounds for time: 10 Dbell Squat Cleans 20 Burpees 30 Weighted Sit-ups (dbell locked out – one arm) “Know therefore that the LORD your God is God; he is the …

Thursday March 11, 2010

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. WOD 5 rounds for time: 20 Back Extensions 15 KTE (Knee to Elbow) 10 One Arm Kettlebell Swings (5 each side) “But in your hearts set …

Wednesday March 10, 2010

CrossFit 864 – 5:15a.m. / 9:00a.m. 10 rounds for time: 135 pounds deadlift 15 reps 15 push ups “who has saved us and called us to a holy life—not because of anything we have done but because of his own …

Tuesday March 9, 2010

CrossFit 864 Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m. WOD Shoulder Press 5-5-5-5-5 Push-Press 3-3-3-3-3 18-15-12 reps of: Pull-ups Wall Ball Shots (20/14) watch this before the workout today. http://www.youtube.com/watch?v=h6oQLMcTGTo http://www.youtube.com/watch?v=xLcntfkyXbM Praise be to the God …