WOD 2-21-17

5 rounds of the following: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 RM Power Clean *Rest 2 minutes between rounds ** Courtesy of CrossFitFootball.com – Thanks John! Constitution of the State of Ohio, November 1, 1802, stated: “Article VIII, Section 3.  Religion,…

WOD 2-18-17

Five rounds for time: Row 500 meters 12  Power clean, 135 pounds reps 15 KB Thruster, 2 – 16 kg Daniel O’Connell (1775-1847), was an Irish patriotic leader and member of the English Parliament, 1829-1847.  A famous orator, O’Connell was known as “The Liberator” because he was responsible for the Catholic Emancipation Act in England:…

WOD 2-16-17

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 for time: KB Swing (32 kg) Burpees Note: this workout was inspired by John Brookfield.  He did 30 reps about 60 minutes.  That’s about 40 minutes longer than I care to work!  Although, it’s a nice goal to work towards. Fundamental Constitutions of the Carolinas 1663, drawn up by the famous philos0pher John Locke,…

WOD 2-15-17

Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 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…