WOD 9-10-16

Warm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the…

WOD 9-9-16

Warm up 500 m row 3 minutes SHOT Drills 5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose…

WOD 9-8-16

15-12-9 for Time: Double KB Clean & Jerk (24 kg) Ring Dips Pull-ups Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University. “The history of Liberty is a history of limitations of governmental…

WOD 9-7-16

Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 3,3,3,3,3,3  85% of 1 Rep Max Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up King CrossFit – Renton, WA Woodrow Wilson, (1856-1924), became the 28th President of the United States,…

WOD 9-6-16

10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps Direct Action Medical Network Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University. “A man had deprived himself of the best there is in the world who…

WOD 9-5-16

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 9-3-16

For Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups Psalm 15 “O LORD, who may abide in Your tent? Who may dwell on Your holy hill? He who walks with integrity, and worksrighteousness, And speaks truth in his heart. He does not slander with his tongue, Nor does evilto his…

WOD 9-2-16

Warm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice…

WOD 9-1-16

Joshie (KB version) 21 Reps 24 kg KB Snatch right arm, 21 L Pull-ups 21 Reps 24 kg KB Snatch left arm, 21 L Pull-ups 800 Meter Run Alexander Solzchenitsyn (1918-    ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953.  He received the Nobel Prize for Literature in 1970 and was expelled from the…