Author Archives: Jeff Martone

WOD 9-28-20

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups   “Give us help from trouble,, for the help of man is useless.  Through God we will do valiantly, for it is He who shall tread down our enemies.” – Psalms 60:11-12 “Here my cry, O God; attend to my prayer.  From the end of…

WOD 9-14-20

Fight Gone Bad (KB Variation) 5 – 5 Minute rounds, AMRAP, switch exercise on the minute, 1 minute rest in between rounds: Burpee Pull-ups Double KB Push Press ( 1 pood) Box Jump Snatch L/R (1 pood) Wall Ball Substitute (1 pood) “No king is saved by the size of his army; no warrior escapes…

WOD 9-12-20

7 Rounds for Time: 7 KB Swings (2 pood) 7 Clapping push-ups On July 20, 1775, Gen. Washington issued the order: “The General orders this the is to be religiously observed by the forces under his Command, exactly in the manner directed by the Continental Congress. It is therefore strictly enjoined on all officers and…

WOD 9-11-20

5 Rounds 50 meter Row 5 Pull-ups (2 pood) 5 Ring Dips (2 pood) 5 Dead lifts (225#) Constitution of the state of Vermont 1776, stated: “Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration, viz: “I do believe in…

WOD 9-10-20

5 rounds For Time 250 jump ropes 25 Ring Push ups 20 KB Swings (1.5 pood) Joseph Story ( 1779-1845), a US congressman, was appointed in 1811 as a Justice to the United States Supreme Court by Pres. James Madison. Joseph Story explained in a speech at Harvard: “There never has been a period of…

WOD 9-9-20

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 9-8-20

Warm up 50 KB Snatches R/L (12 or 16 kg) 5 rounds for time: 15′ rope climb 100 yd Hill Sprint 20 1-arm swings (16 kg) alternate/switch hands every rep. Note: Ideally the rope climb is at the bottom of the hill and the KB is at the top of the hill or vice versa…

WOD 9-7-20

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…