WOD 3-14-20

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 3-13-20

AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps John Wingate Thorton, in his book The Pulpit of the American Revolution, 1860, wrote: “The highest glory of the American Revolution, said John Quincy Adams, was this: it connected, in one indissoluble bond, the principles of…

WOD 3-12-20

Warm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box Jack Morrison, Director of Training, www.mastersmission.org “From the Gadites there came [fn] over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield…

WOD 3-9-20

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…