WOD 6-24-17

Warm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…

WOD 6-23-17

AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Continental Congress July 9, 1776, authorized the Continental Army to provide chaplains for their troops.  On that same day, General George Washington, the Commander-in-Chief of the Continental Army, issued the order to appoint chaplains to…

WOD 6-22-17

KB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-ups Body Building, Running, CrossFit… which one looks healthy?Choices have consequences! Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic insight,…

WOD 6-21-17

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 Continental Congress, July 8, 1776, for the first time read the Declaration of Independence publicly, as the famous “Liberty Bell” was run.  Congress then established a three-man committee, consisting of Thomas Jefferson, John…

WOD 6-19-17

As many rounds as possible in 12 minutes: 3 Handstand Push Ups 5 Pull Ups 7 Knees to Elbows Cool Down: 2 minutes Pummeling Drill with partner or Shadow Box St. Petersburg, Russia 2011 Mighty Men of Valor The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who…

WOD 6-15-17

Warm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…