WOD 10-2-17

Five rounds for time: Row 500 meters 12  Power clean, 135 pounds reps 15 KB Thruster, 2 – 16 kg Tactical Athlete Instructor Certification 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 9-29-17

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 the famous philos0pher John Locke,…

WOD 9-28-17

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 9-27-17

10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups Leadership Development 101 – qualities to look for in a potential leader: 1) Does little things well 2) Has learned to focus on priorities 3) Uses leisure well 4) Has Intensity 5) Knows how to exploit momentum 6) Is growing 7) Overcomes discouragement and…

WOD 9-26-17

10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups Leadership Development 101 – qualities to look for in a potential leader: 1) Does little things well 2) Has learned to focus on priorities 3) Uses leisure well 4) Has Intensity 5) Knows how to exploit momentum 6) Is growing 7) Overcomes discouragement and…