WOD 12-8-16

3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups   New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates to be under him, over…

WOD 12-6-16

Warm-up 50 KB Snatches L/R (12 or 16 kg) 10 Turkish Get-ups L/R (12 or 16 kg) KB Fran 21-15-9 for Time: KB Thrusters (16 kg or 24 kg) Pull-ups Emma Willard (1787-1870), an American educator and historian, was a leader in the movement to provide higher education among women.  In 1843 wrote: “The government…

WOD 12-5-16

5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups President Ronald Reagan wrote: “The family has always been the cornerstone of American society.  Our families nurture, preserve, and pass on to each succeeding generation the values we share and cherish, values that are the foundation for…

WOD 12-3-16

Load:  2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 President Ronald Reagan in his 1988 National Day of Prayer Proclamation, expressed: Let us, young and old, join together as did the First Continental Congress, in the first step – humble, heartfelt prayer.  Let us do…

WOD 12-2-16

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   On August 23, 1984, following the enactment of the “Equal Access Bill of 1984,” President Ronald Reagan spoke at the Ecumenical Prayer Breakfast at Reunion Arena in Dallas, Texas: “In 1962, the…

WOD 12-1-16

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 11-30-16

Warm-up 50 KB snatches R/L (12 kg) 3 Rounds for time: 20 KB snatches R/L (16 kg) 3 Skin-the-Cat/L-sit pull-ups 10 1 arm Swings R/L (32kg) 10 See-Saw Double KB Military Presses (24 kg) On January 1, 1795, President George Washington issued another National Thanksgiving Proclamation: It is an especial manner our duty as a people,…