Maximum results. Minimal time. Minimal equipment.
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 January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 17 Pro 17:1 Better is a dry morsel and quietness with it Than a house…
Warm Up KB Snatches 50 reps per arm (Skill work: 12-16 kg) H2H Kettlebell Drills (12-16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups Fine tuning the basics – Blauer Tactical January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 16 Pro 16:1 The…
Warm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders CrossFit Ft. Bragg January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 15 A soft answer turns away wrath, but a harsh word stirs up anger. 2 The tongue of the wise commends knowledge, but the mouths…
C.S. Lewis (1898-1963), a professor at Oxford University and a professor at Cambridge University, and renown English novelist, whose works include the famous Chronicles of Narnia, The Screwtape Letters, and Mere Christianity. Having once been an agnostic expressed: “I am trying to prevent anyone from saying the really foolish thing that people often say about…
Warm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 50 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep. Use strict form. Do not sacrifice form for reps ! January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 11 A false balance is an abomination to the Lord, but a just weight is his delight.…
KB Grace 30 reps for time: Clean and Jerk 2 – 32 kg (i.e. 70 #) KBs January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 10 A wise son makes a glad father, but a foolish son is a sorrow to his mother. 2 Treasures gained by wickedness do not profit, but righteousness…
KB Fran 21-15-9 Thrusters (2 – 24 kg KBs) Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 9 Wisdom has built her house; she has hewn her seven pillars. 2 She has slaughtered her beasts; she has mixed her wine; she has also set her table. 3 She has sent out her young…
Warm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean, Ring Dips January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 8 Does not wisdom call? Does not understanding raise…