WOD 7-14-17

5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784: “Almighty God; We make our earnest prayer that Thou…

WOD 7-13-17

Warm-up 50 Half Rotation KB  Switches (16 kg) 10 rounds for time: 10 Hang Snatch High-Pulls (95# barbell) 3 Muscle ups H2H & Power Juggling Workshop, NYC June 2011 In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case.  He wrote: “While…

WOD 7-12-17

KB Fran (Heavy) 21-15-9 For Time: KB Thrusters ( 24 kg) Pull-ups Jason Dolby, NYC KB Championships June, 2011 Alexis de Tocqueville is attributed with the observation: “I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world…

WOD 7-11-17

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 7-10-17

7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups NYC Championships June 25, 2011 Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving…

WOD 7-8-17

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups John Wild Buckley and Jeff at NYC KB Championships Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution.  The committee framing the orders was…

WOD 7-7-17

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…

WOD 7-6-17

For Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

WOD 7-5-17

KB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Turkish Get-up with Amy Campbell – Tactical Athlete Certification “Yet those who wait for the LORD Will gain newstrength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” – Isaiah 40:31