WOD 6-1-20

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) My Coaches… IKSFA. Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico.  On February 10, 1519, before embarking for Mexico, Cortez addressed his…

WOD 5-29-20

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, Chruchhill admonished: “Never give in,…

WOD 5-28-20

J.T. For Time: 21-15-9 Handstand Push-ups Ring Dips Ring Push-ups IKSFA Elite Training Camp – St. Petersburg, Russia Continental Congress July 1, 1776, heard John Adams declare his intentions to the delegates from the Thirteen Colonies: “Before God, I believe the hour has come.  My judgement approves this measure, and my whole heart is in…

WOD 5-27-20

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 5-26-20

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 5-23-20

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 conquerthrough Him who loved us. – Romans 8:37