Maximum results. Minimal time. Minimal equipment.
AMRAP – 20 minutes (wear full gear or 30# vest) 3 Pull-ups 6 Burpees 9 Squats Run 50 Meters TGU with Nazo – St. Petersburg, Russia Schuyler Colfax (1823-1885), the Vice-President under Ulysses S. Grant, also served seven terms as a US congressman and was Speaker of the House from 1863-1869; he founded Daughters of…
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 for developing functional strength into one contest. Now, all you have…
J.T. For Time: 21-15-9 Handstand Push-ups Ring Dips Ring Push-ups IKSFA Elite Training Camp – St. Petersburg, Russia Continental Congress July 1, 1776, heard John Adams declare his intentions to the delegates from the Thirteen Colonies: “Before God, I believe the hour has come. My judgement approves this measure, and my whole heart is in…
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! But in all these things we overwhelmingly conquerthrough Him who loved us. – Romans 8:37
4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run Tactical Athlete Instructor Certification Charles Robert Darwin (1809-1882), was a British naturalist who propounded a theory of origins known as evolution. Reflecting on his work near the end of his life, Charles Darwin confessed: “I was a young man…
www.mastersmission.org Psalms 144:1 Blessed be the LORD, my rock, Who trains my hands for war, {And} my fingers for battle;1 My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under me.2 O LORD, what is man, that You take knowledge of…
10,9,8,7,6,5,4,3,2,1 Double KB Floor Press (24 kg) KB Snatches R/L (24 kg) Nairobi, Kenya – www.mastersmission.org Horace Greeley (1811-1872), was a tremendously influential American journalist, newspaper editor and politician. He made famous the phrase “Go West, Young Man!” In his Autobiography, Greeley wrote: “It is impossible to mentally or socially enslave a Bible-reading people. The…
Warm up 5 Minutes S.H.O.T. Drills Work out 5 rounds of 3-5 reps (85% of 1 rep max) Deadlift Weighted pull-up Handstand Push-up Hanging Leg raise Eastern Command Training Facility Designed & equipped by Jeff Martone Benjamin Harvey Hill (1823-1882), a noted statesman and orator from Georgia who opposed secession prior to the Civil War,…
7 Rounds for Time: 7 KB Swings (2 pood) 7 Clapping push-ups Real Christians in Action – http://www.activedutymissionary.org/ On July 20, 1775, Gen. Washington issued the order: “The General orders this the is to be religiously observed by the forces under his Command, exactly in the manner directed by the Continental Congress. It is therefore…
5 Rounds 50 meter Row 5 Pull-ups (2 pood) 5 Ring Dips (2 pood) 5 Dead lifts (225#) CrossFit KB Instructor Cert: Babylon, NY Constitution of the state of Vermont 1776, stated: “Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration,…