WOD 7-19-16

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 7-18-16

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   In 1828, Noah Webster completed his 26 year project of writing An American Dictionary of the English Language. For the first time in English-speaking history, English vocabulary…

Day of Rest 7-17-16

General Court of Connecticut 1639, established under the Constitution of Connecticut, issued the order: “That God’s word should be the only rule for ordering the affairs of the government in this commonwealth.” Righteousness exalts a nation, But sin is a disgrace to any people. – Proverbs 14:34 Alexis de Tocqueville (1805-1859), was a famous French statesman, historian and…

WOD 7-16-16

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 7-15-16

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg)   Noah Webster (1758-1843) Author of his American Dictionary of the English Language published the first edition in November 1828. Concerning  education Noah Webster stated: “Education is useless without the Bible.” “The Bible was America’s basic text book in all fields.” “God’s Word,…

WOD 7-14-16

5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows   George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784: “Almighty God; We make our earnest prayer that…

WOD 7-13-16

Warm-up 50 Half Rotation KB  Switches (16 kg) 10 rounds for time: 10 Hang Snatch High-Pulls (95# barbell) 3 Muscle ups   In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case.  He wrote: “While I was in America, a witness, who…

WOD 7-12-16

KB Fran (Heavy) 21-15-9 For Time: KB Thrusters ( 24 kg) Pull-ups   Alexis de Tocqueville is attributed with the observation: “I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world commerce; in her public school system…

WOD 7-11-16

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…