WOD 7-22-17

15, 10, 5 For Time: Hang Power Snatch 135 lbs. Box Jump 24″ Pull-up CrossFit Kettlebell – Tactical Athlete Booth – CrossFit Games 2010 In 1832, Noah Webster published his History of the United States, in which he wrote: “The Brief exposition of the constitution of the United States, will unfold to young persons the…

WOD 7-21-17

5 Rounds For Time 5 Power Cleans 185 lbs. 20 Double Unders Pull-up + 45#, CrossFit Games 2010 In Webster’s Dictionary, the definition of the word Providence is given as: The care and superintendence which God exercises over his creatures… Some persons admit a general providence, but deny a particular providence, not considering that a general providence…

WOD 7-20-17

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 7-18-17

H2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Oksana Nikifor, Power Juggling Workshop, NYC June, 2011 In 1828, Noah Webster completed his 26 year project of writing An American Dictionary of the English Language. For the…

WOD 7-17-17

10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…

WOD 7-15-17

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Noah Webster (1758-1843) Author of his American Dictionary of the English Languagepublished the first edition in November 1828. Concerning  education Noah Webster stated: “Education is useless without the Bible.” “The Bible was America’s basic text book in all fields.” “God’s Word, contained in…

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…