This is "Honor a Hero" month at CrossFit 864 and we will have a CrossFit HQ Hero WOD every Saturday during the month of August. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that we have. The fact that we are honoring a hero should inspire you to work as hard as possible! 3,2,1 Go!
"Hansen"
Five rounds for time of:
30 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups / AbMat situps
Less than 1 month
5 Rounds
15 kbs
15 burpees
15 ab mat situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer
“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22
Friday, August 7, 2009
Thursday, August 6, 2009
Friday August 7, 2009
WOD- 4:30pm, 5:00pm, 5:30pm, 6:00pm
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump (revised just regular box jumps)
For time.
All your words are true; all your righteous laws are eternal.”- Psalm 119:160
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump (revised just regular box jumps)
For time.
All your words are true; all your righteous laws are eternal.”- Psalm 119:160
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
Wednesday, August 5, 2009
Thursday August 6,2009
CrossFit864- WOD
5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm
6:30pm Fitness Assessment
50-40-30-20-10
Ab mat sit ups
Front Squats with weight
If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, forgiveness is your habit, and that's why you're worshiped. Psalm 130:4
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are. John Wooden
5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm
6:30pm Fitness Assessment
50-40-30-20-10
Ab mat sit ups
Front Squats with weight
If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, forgiveness is your habit, and that's why you're worshiped. Psalm 130:4
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are. John Wooden
Tuesday, August 4, 2009
Wednesday August 5, 2009
9 am
Run/Walk
Core endurance
3-2-1 go!
This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: 'Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3
Make the present good, and the past will take care of itself.-- Knute Rockne
Run/Walk
Core endurance
3-2-1 go!
This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: 'Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3
Make the present good, and the past will take care of itself.-- Knute Rockne
Monday, August 3, 2009
Tuesday August 4, 2009
WOD- 5:15 am, 9 am, 4:30 pm, 5 pm, 5:30 pm, 6pm
6 rounds for time:
6 burpees
6 deadlifts
6 broad jumps
6 kbs
66 jump rope or 6 double unders
6 squats
3-2-1 Go.
8 am assessment class please call if you would like
more information. 864.923.0554
Next assessment class will be Thursday
August 6, 2009 @ 6:30 pm
Strong lives are motivated by dynamic purposes. Kenneth Hildebrand
“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”- 1 Samuel 16:7
6 rounds for time:
6 burpees
6 deadlifts
6 broad jumps
6 kbs
66 jump rope or 6 double unders
6 squats
3-2-1 Go.
8 am assessment class please call if you would like
more information. 864.923.0554
Next assessment class will be Thursday
August 6, 2009 @ 6:30 pm
Strong lives are motivated by dynamic purposes. Kenneth Hildebrand
“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”- 1 Samuel 16:7
Sunday, August 2, 2009
Monday, August 3, 2009
CrossFit 864 WOD
warm-up:
dynamic range of motion / CF864 warmup on board
Shoulder Press 3 - 3 - 3 - 3
Push Press 5 - 5 - 5 - 5
AMRAP in 12 minutes of:
12 Box Jumps
12 SDHP - Sumo Deadlift High Pull
How hard are you willing to work today to reach your goal? 3, 2, 1 Go!
Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
warm-up:
dynamic range of motion / CF864 warmup on board
Shoulder Press 3 - 3 - 3 - 3
Push Press 5 - 5 - 5 - 5
AMRAP in 12 minutes of:
12 Box Jumps
12 SDHP - Sumo Deadlift High Pull
How hard are you willing to work today to reach your goal? 3, 2, 1 Go!
Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
Sunday, August 2, 2009
CrossFit 864 Rest Day
Hope that everyone had a great day and was able to get plenty of rest - most of you needed it from a great week of hard wod's, especially those of you that did the Saturday morning team workout. As each new week starts we are excited to see new pr's and goals accomplished throughout the week and just watching the determination that you have as you work toward conquering and overcoming a weakness. Real fitness is earned.
As of August 1st we are going to schedule fitness assessments/evaluations on an individual basis. We are doing this in order to spend the proper amount of time with potential new CrossFitters and to make sure that we do not take time away from you during our scheduled wod's. We are very thankful for all of the interest in what we do at CF 864 but we see a real need to add some structure to this process. Please have anyone that is interested email or call us (Jay or Janice) at 864.923.0554 or crossfit864@aol.com and we will schedule a time.
See you Monday!
Hope that everyone had a great day and was able to get plenty of rest - most of you needed it from a great week of hard wod's, especially those of you that did the Saturday morning team workout. As each new week starts we are excited to see new pr's and goals accomplished throughout the week and just watching the determination that you have as you work toward conquering and overcoming a weakness. Real fitness is earned.
As of August 1st we are going to schedule fitness assessments/evaluations on an individual basis. We are doing this in order to spend the proper amount of time with potential new CrossFitters and to make sure that we do not take time away from you during our scheduled wod's. We are very thankful for all of the interest in what we do at CF 864 but we see a real need to add some structure to this process. Please have anyone that is interested email or call us (Jay or Janice) at 864.923.0554 or crossfit864@aol.com and we will schedule a time.
See you Monday!
Subscribe to:
Posts (Atom)
