Work Out Of the Day!
March 19, 2008
VOD
“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”- Galatians 5:22-23
Will Be Closed from 11 am -2pm
Crossfit warm-up
Wednesday 080319
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Oly - WOD
Dynamic Range of Motion Warm-Up
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
- Front squat - 85% x 1 x 2
3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m
Post numbers and questions to comments.
Work Out Of the Day!
March 18, 2008
VOD
“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”- Romans 15:13
According to Mrs. Sue age is only a number! Considering She just turned 70 and crossfiting!!
Crossfit Warm-up
WOD
50 Back - Ext
50 Sit - Up
50 Walking Lunges
3x (MOD) 5 x (RX) For Time
OLY-WOD
Warm-Up DROM= (Dynamic Range of Motion)
- Power snatch - 75% x 2 x 5
- Power clean & jerk - 75% x 2 x 5
3 rounds for time of:
50 m sprint
10 DB push jerk - 25% BW each
10 jumping sit-ups
WORKOUT OF THE DAY!
March 17, 2008
VOD
Psalm 91:1-2 (NIV)
“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “he is my refuge and m fortress, my God, in whom I trust”.”
Crossfit Warm-Up
Home of Palmetto Olympic weightlifting!
WOD # 1 in the NEW GYM
20 Dumbell/ KB Swings men 55 Ladies 35
40 Push Press 95#
60 Squats BW
3 rounds for time !!
Olympic WOD
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Back squat - 90% x 2 x 1
Work Out Of the Day!
March 13, 2008
VOD
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
WE WILL BEGIN MOVING TODAY AROUND 12. We WILL BE CLOSED THROUGH SAT.
MONDAY WE WILL BE IN THE NEW BUILDING AT 1804 BLANDING!!!!!!!!!!!!
Thursday 080313
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
FRIDAY
REST OR 10K RUN
SATURDAY
REST DAY OR
400 METER X 8
3 MIN REST IN BETWEEN
FOR TIME:
Work Out Of the Day!
March 12, 2008
VOD
“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.”- 2 Peter 1:4
Crossfit Warm-up
Wednesday 080312
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Instead of rope climb you can SUB towel pull-ups x 15 for each ascent TOTAL 407 T-Pull-UPS!!!!
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
Results from 5k yesterday!
Workout of the Day
March 11, 2008
VOD-Psalm 86 verse 3
“Be merciful unto me, O Lord: for I cry unto thee daily.”
Crossfit warm-up
Run 5K–3.2 miles
or
Row 5K-3.2 miles
Stephen Powell-will be there at 9 AM
Paul will return in the afternoon
Work out of the Day!
March 10, 2008
VOD
“But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”- 1 Peter 3:15
7 Days Until we are in the new place !!!
Crossfit Warm-Up
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Check Out Our on Uncle Dan!
Work out of the Day!
March 7, 2008
VOD
“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”- Psalm 139:23-24
GYM WILL BE CLOSED FROM 9-10am TODAY I HAVE A CONF CALL!
Crossfit Warm-Up
Friday 080307
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
AFTER CrossFit for Two Months Maybe you can have a set of these!
Aaron DuPree
Work out of the Day!
March 6, 2008
VOD
“Do not love the world, nor the things in the world. If anyone loves the world, the love of the Father is not in him” (I Jn. 2:15).
CF HQ REST DAY
OUR SOON TO BE NEW HOME!!!!!!!!!
WE WILL BE WORKING ON SATURDAY CLEANING AND PAINTING.
WE WILL HAVE ONLY TWO CLASSES 8-9
Crossfit Warm-Up
WOD
“Blackjack”
3 Rounds for time of:
95lb Push Jerk x 21
Knees to elbow x 21
25lb Back Extension x 21
WHERE ARE WE AT CCF?
Work out of the Day!
March 5, 2008
VOD
Proverbs 19:15
Laziness casts into a deep sleep,And an idle man will suffer hunger.
CROSSFIT WARM-UP
Wednesday 080305
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
WHERE ARE YOU FROM YESTERDAY’S WOD?
