WOD 7-17-21

H2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds In 1828, Noah Webster completed his 26 year project of writing An American Dictionary of the English Language. For the first time in English-speaking history, English vocabulary words…

WOD 7-16-21

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 7-15-21

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Noah Webster (1758-1843) Author of his American Dictionary of the English Language published the first edition in November 1828. Concerning  education Noah Webster stated: “Education is useless without the Bible.” “The Bible was America’s basic text book in all fields.” “God’s Word, contained…

WOD 7-13-21

Warm-up 50 Half Rotation KB  Switches (16 kg) 10 rounds for time: 10 Hang Snatch High-Pulls (95# barbell) 3 Muscle ups In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case.  He wrote: “While I was in America, a witness, who happened…

WOD 7-12-21

KB Fran (Heavy) 21-15-9 For Time: KB Thrusters ( 24 kg) Pull-ups Alexis de Tocqueville is attributed with the observation: “I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world commerce; in her public school system and…

WOD 7-10-21

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…

WOD 7-8-21

7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

WOD 7-7-21

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution.  The committee framing the orders was charged to make the laws: “As near the law…