WOD 5-29-21

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 4 rounds of 4 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Igor Morozov, 90kg+ World Champion under Sergey Rudnev Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico.  On February 10, 1519, before embarking…

WOD 5-28-21

Tabada Couplet 20 sec. work/10 sec. rest for 8 minutes Snatches R/L (1.5 pood) Pull-ups IKSFA Elite Kettlebell Training Camp – St. Petersburg Russia Sir Winston Churchhill (1874-1965), was the British statesman who lead Great Britain through World War II.  On October 29, 1941, in an address at Harrow School, Churchill admonished: “Never give in,…

WOD 5-27-21

KB Fran 21, 15, 9 Thrusters 2 – 24 kg KBs Pull-ups Francis Marion Cockrell (1834-1915), a US Senator from Missouri for five consecutive terms from 1875 to 1910, declared in 1875: “Christianity is a reality, not an appearance.  Were it a myth devised by cunning impostors, it would have come to naught before this.…

WOD 5-26-21

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…

WOD 5-25-21

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…

WOD 5-22-21

For Time: 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 conquer through Him…