WOD 7-9-16

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)   Colony of Connecticut 1647, along…

WOD 7-8-16

7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

WOD 7-7-16

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution.  The committee framing the orders was charged to make the laws: “As near the law…

WOD 7-6-16

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…

WOD 7-5-16

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 Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

Happy Independence Day!

Happy Independence Day! “The Declaration of Independence, America’s founding document, was based on God’s laws.  The Declaration of Independence is the “why” of American government,, while the Constitution is the A”how.” If looked at as a business corporation, the Declaration of Independence can be called America’s Articles of Incorporation, while the Constitution can be seen…

Day of Rest 7-3-16

Declaration of Independence Here is the complete text of the Declaration of Independence. The original spelling and capitalization have been retained. (Adopted by Congress on July 4, 1776) The Unanimous Declaration of the Thirteen United States of America When, in the course of human events, it becomes necessary for one people to dissolve the political…

WOD 7-2-16

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!).  Feet must go back to the starting position before performing the dead clean and press.  Keep strict Form!  Never pull with a round back or if the KB…

WOD 7-1-16

5 sets of 3-5 reps Deadlift (85-90% 1 rep max) Pull-ups (85-90% 1 rep max) Handstand Push-up (scale accordingly) Finish with 1 set of: 100 Half-Rotation Switches Timothy Dwight (1752-1817), president of Yale, was an influential author and educator.  He was grandson of Jonathan Edwards, the famous New England minister and president of Princeton.  It…