WOD 11-7-15

Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows Tactical Athlete Total Three attempts each at: Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up The CrossFit Total was created by mark Rippetoe. He compiled the three most effective lifts…

WOD 11-6-15

Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull-up (on bar or rings) Cool Down 50 Double KB Clean & Jerk (or push press) (12-16 kg) Colony of Connecticut 1647, along with…

WOD 11-5-15

7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

WOD 11-4-15

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution. The committee framing the orders was charged to make the laws: “As near the law…

WOD 11-3-2015

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later…

WOD 11-2-15

For Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

Day of Rest 1-26-14

“The magnet of mercy does not draw us so near to God as the cords of affliction.  When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30).  When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him.  When the prodigal…

Day of Rest 1-19-14

“Truth is the most orient pearl in Christ’s crown. Let us contend for the truth, as one would for a large sum of money, that it should not be wrested out of his hand.” – Thomas Watson, Body of Divinity Therefore Pilate said to Him, “So You are a king?” Jesus answered, “You say {correctly} that…

Day of Rest 1-12-14

Thomas Watson – 1686 “If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause?  What a might…

Day of Rest 1-5-14

January: A Proverb a Day – Keeps Stupidity at Bay Pro 5:1   My son, give attention to my wisdom, Incline your ear to my understanding; Pro 5:2   That you may observe discretion And your lips may reserve knowledge. Pro 5:3   For the lips of an adulteress drip honey And smoother than oil is…