WOD 5-7-18

5 rounds for time: Sprint 100 yards 6 right arm KB power snatch 32 kg 6 left arm KB power snatch 32 kg 12 pull ups Brandon Millsaps demonstrating the TGU United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion:…

WOD 5-5-18

Warm up 5 Minutes SHOT Drills (12 pound shot) Work Out For Time: 40, 30, 20, 10 KB Swings (24 kg, variation of choice) Ring Push Ups Sit Ups CF KB certification – RedPoint Climbing – Fayetteville, NC Congress of Massachusetts, Provincial 1774, resolved: “Resistance to tyranny becomes the Christian and social duty of each…

WOD 5-4-18

Warm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs.  It’s a timed event but not a race.  Quality reps are essential – smooth is fast.  Do not sacrifice form for time! William Henry Seward (1801-1872)…

WOD 5-2-18

Linda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans How Mexico Treats Illegal Aliens “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount.  The fundamental…

WOD 5-1-18

Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with KB – 16 kg) John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace.  He was so depraved in his former profession that even his crew became disgusted.  Once in a drunken…