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Author Archives: Jeff Martone

WOD 1-17-21

Tactical Inspiration, Workout of the Day - WODBy Jeff MartoneJanuary 17, 2021Leave a comment

Thomas Watson – 1686 “If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause?  What a might…

WOD 1-16-21

Workout of the Day - WODBy Jeff MartoneJanuary 16, 2021Leave a comment

10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps   January: A Proverb a Day – Keeps Stupidity at Bay! Pro 16:1  The plans of the heart belong to man, But the answer of the tongue is from the LORD. Pro 16:2 All the ways of a man are clean in his own sight, But the LORD weighs…

WOD 1-15-21

Workout of the Day - WODBy Jeff MartoneJanuary 15, 2021Leave a comment

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! Pro 15:1 A…

WOD 1-14-21

Workout of the Day - WODBy Jeff MartoneJanuary 14, 2021Leave a comment

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! Pro 14:1  The wise woman builds her house, But the foolish tears it down with her own hands. Pro 14:2  He who walks in his…

WOD 1-13-21

Workout of the Day - WODBy Jeff MartoneJanuary 13, 2021Leave a comment

5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts.  Scale up or down as necessary. Finish with 3 Rounds of: 3  Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…

WOD 1-12-21

Workout of the Day - WODBy Jeff MartoneJanuary 12, 2021Leave a comment

Warm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) Lisbeth practicing the Arm-Bar Stretch January: A Proverb a Day – Keeps Stupidity at Bay! Pro 12:1 Whoever loves discipline loves knowledge, But he who hates reproof…

WOD 1-11-21

By MAUREEN, Workout of the Day - WODBy Jeff MartoneJanuary 11, 2021Leave a comment

Warm up 500 m row 3 minutes SHOT Drills 5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose…

Day of Rest 1-10-21

Tactical Inspiration, Workout of the Day - WODBy Jeff MartoneJanuary 10, 2021Leave a comment

“A godly man is heavenly in his disposition.  He sets his affections on things above (Col. 3:2). He sends his heart to heaven before he gets there; he looks upon the world as but a beautiful prison and he cannot be much in love with his fetters, though they are made of gold.  A holy…

WOD 1-9-13

Workout of the Day - WODBy Jeff MartoneJanuary 9, 2021Leave a comment

Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) Relaxed Training Atmosphere – CF NYC January: A Proverb a Day – Keeps Stupidity at Bay Pro 9:1    Wisdom has built her house, She has hewn out her seven pillars; Pro…

WOD 1-8-21

Workout of the Day - WODBy Jeff MartoneJanuary 8, 2021Leave a comment

15-12-9 for Time: Double KB Clean & Jerk (24 kg) Ring Dips Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! Pro 8:1    Does not wisdom call, And understanding lift up her voice? Pro 8:2   On top of the heights beside the way, Where the paths meet, she takes her stand;…

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