WOD 3-3-16

5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts.  Scale up or down as necessary. Finish with 3 Rounds of: 3  Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…

WOD 3-2-16

5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Congress of the United States of America March 27, 1854, received the report of Mr. Meacham of the House Committee on the Judiciary: “What is an establishment of…

WOD 3-1-16

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)         George…

Day of Rest 2-28-16

“Now the Lord is the Spirit, and where the Spirit of the Lord is, there is liberty.” 2 Corinthians 3:17 Thomas Paine (1737-1809), was the American Revolutionary author who wrote a famous 16 pamphlet series entitled, The American Crisis, which he signed “Common Sense.”  Greatly fanning the flames of colonial independence, his first essay issued December 23,1776, was…

WOD 2-27-16

10 Minutes: 5 Minutes KB Snatch Right (16 kg) 5 Minutes KB Snatch Left (16 kg) Note: Try to maintain 16-20 reps per minute.  Watch the clock, pace yourself, be efficient and “rest” on top. Take a 5-10 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…

WOD 2-26-16

10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep.  Use strict form.  Do not sacrifice form for reps ! Finish 5 – 50 yd Hill Sprints               Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas…

WOD 2-25-16

5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 50  1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…

WOD 2-24-16

H2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds           “Where the Spirit of the Lord is, there is freedom (liberty).” – 2 Corinthians 3: 17 Abraham Lincoln said, “I…

WOD 2-23-16

21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups         Humanism: A New Religion by Francis Potter “Education is the most powerful ally of Humanism (atheism), and every American public school is a school of Humanism.  What can the theistic Sunday Schools, meeting for an…

WOD 2-22-16

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 CF Kettlebell Cert – CrossFit Deep Ellum, Dallas, TX Robert Morris Page (1903-1970), was a physicist who invented…