WOD 12-15-21

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 12-13-21

5 Rounds for time: 5 Power Cleans 185# 20 Double Unders Boston, Massachusetts, 1765, was the place where the famous Congregational Minister, Jonathan Mayhew of West Church, gave a patriotic sermon which reflected the Colonists’ feelings toward King George III’s hated Stamp Act: “The king is as much bound by his oath not to infringe…

WOD 12-4-21

5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups President Ronald Reagan wrote: “The family has always been the cornerstone of American society. Our families nurture, preserve, and pass on to each succeeding generation the values we share and cherish, values that are the foundation for…