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…