WOD 6-20-16

Warm-up Row 500 Meters 5 minutes S.H.O.T. Drills WOD 5 sets of 5 rounds Squats (80% 1 rep max) Muscle ups Finisher For Time 50 1 arm clean & Jerks (24kg) R/L “Where there is no religion, there is no morality… with the loss of religion… the ultimate foundation of confidence is blown up; and…

WOD 6-18-16

As many rounds as possible in 12 minutes: 3 Handstand Push Ups 5 Pull Ups 7 Knees to Elbows Cool Down: 2 minutes Pummeling Drill with partner or Shadow Box Mighty Men of Valor The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who bore shield and sword…

WOD 6-17-16

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 6-16-16

5 rounds for time: Row 500 meters 3 Skin-the-Cat to L-sit pull-up combinations 3 Zercher Lifts (bar set at knee height) Note: if you can only do 2 then the weights too heavy, 5 then weights too light) 10 Kick-ups to handstand hold (3 seconds) against wall. On December 15, 1791, The Bill of Rights was…

WOD 6-15-16

Warm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…

WOD 6-14-16

Warm-up 50 One Arm swings, switching hands each rep (16 kg) 10 Skin the Cats (on rings) 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 CrossFit Colosseum Kettlebell Certification – Toronto, Canada On December 15,…

WOD 6-13-16

Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows WOD 7,6,5,4,3,2,1 Inverted hang/Skin the cat/burpee combo (on rings) Handstand Push ups Box Jumps On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free…

WOD 6-11-16

Warm up: 5 minutes of SHOT Dills 5 minutes of H2H Drills (light KB) Complete 10 rounds: Sprint 50 yards *Rest 30 secs between rounds Coaches Rudenev & Rachinsky On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the…