WOD 3-13-16

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 3-12-16

Warm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box “From the Gadites there came over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield and spear, and whose faces were like…

WOD 3-11-16

AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps PERSPECTIVES: The Post Modern Presidency John Wingate Thorton, in his book The Pulpit of the American Revolution, 1860, wrote: “The highest glory of the American Revolution, said John Quincy Adams, was this: it connected, in one…

WOD 3-10-16

5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 3 seconds on top) 5 Weighted pull-ups w/24 kg KB 5 Box Jumps 24″ PERSPECTIVES: The Post Modern Presidency Congress of the United States of America May 1854, passed a resolution in the House which declared: “The…

WOD 3-9-16

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) PERSPECTIVES: The Post Modern Presidency…

WOD 3-8-16

10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…

WOD 3-6-16

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 James Longstreet (1821-1904), a Confederate major General in the Civil War, went on to become a diplomat, serving as the U.S. Minister to Turkey, 1880-81, and the…

WOD 3-5-16

Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5  50 yard Sprints Boston Gazette September 1768, carried an article which read: If an army should be sent to reduce us…

WOD 3-4-16

3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Frank Borman (1928-    ), Commander of the Apollo VIII spacecraft, which was the first manned ship to orbit the moon,, shared this message on December 24, 1968, by remote television up-link as he looked at the earth from 240,000 miles away: “In…