WOD 2-20-16

5 rounds of the following: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 RM Power Clean *Rest 2 minutes between rounds ** Courtesy of CrossFitFootball.com – Thanks John!         Constitution of the State of Ohio, November 1, 1802, stated: “Article…

WOD 2-19-16

5 rounds for time: Sprint 100 yards 12 Snatches R/L – 24 kg KB 12 Pull Ups         James Edward Oglethorpe (1696-1785), was the founder of the Colony of Georgia, named for King George II in 1732.  The colony was conceived as a place of refuge for poor debtors from England and…

WOD 2-18-16

Five rounds for time: Row 500 meters 12  Power clean, 135 pounds reps 15 KB Thruster, 2 – 16 kg         Daniel O’Connell (1775-1847), was an Irish patriotic leader and member of the English Parliament, 1829-1847.  A famous orator, O’Connell was known as “The Liberator” because he was responsible for the Catholic…

WOD 2-17-16

Warm-up 5 minutes of S.H.O.T. Drills (8# shot) 5 rounds x 5 reps DeadLifts (80% of 1rm) Muscle-ups Hanging Leg raise               Constitution of the State of North Carolina, 1776, stated: ” There shall be no establishment of any one religious church or denomination in this State in preference…

WOD 2-16-16

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 for time: KB Swing (32 kg) Burpees Note: this workout was inspired by John Brookfield.  He did 30 reps about 60 minutes.  That’s about 40 minutes longer than I care to work!  Although, it’s a nice goal to work towards.           Fundamental Constitutions of the Carolinas 1663, drawn up by…

WOD 2-15-16

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 2-13-16

5 rounds for Time: 50  1-Arm KB Swings (alternating hands each rep) 24 kg 10 Burpees 1 minute rest in between rounds               New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era…

WOD 2-12-16

10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston.  This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations. T Young Timothy, Learnt sin to fly. V Vasthi for Pride,…