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

WOD 5-22-20

4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run Tactical Athlete Instructor Certification Charles Robert Darwin (1809-1882), was a British naturalist who propounded a theory of origins known as evolution.  Reflecting on his work near the end of his life, Charles Darwin confessed: “I was a young man…

WOD 5-21-20

10,9,8,7,6,5,4,3,2,1 Double KB Floor Press (24 kg) KB Snatches R/L (24 kg) Nairobi, Kenya – www.mastersmission.org Horace Greeley (1811-1872), was a tremendously influential American journalist, newspaper editor and politician.  He made famous the phrase “Go West, Young Man!” In his Autobiography, Greeley wrote: “It is impossible to mentally or socially enslave a Bible-reading people.  The…