WOD 7-11-19

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 7-10-19

7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups NYC Championships June 25, 2011 Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving…

WOD 7-9-19

21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups John Wild Buckley and Jeff at NYC KB Championships Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution.  The committee framing the orders was…

WOD 7-8-19

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…

WOD 7-6-19

For Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…

WOD 7-5-19

KB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Turkish Get-up with Amy Campbell – Tactical Athlete Certification “Yet those who wait for the LORD Will gain newstrength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” – Isaiah 40:31

HAPPY INDEPENDENCE DAY! July 4, 2019

Happy Independence Day! “The Declaration of Independence, America’s founding document, was based on God’s laws.  The Declaration of Independence is the “why” of American government,, while the Constitution is the A”how.” If looked at as a business corporation, the Declaration of Independence can be called America’s Articles of Incorporation, while the Constitution can be seen…

WOD 7-2-19

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!).  Feet must go back to the starting position before performing the dead clean and press.  Keep strict Form!  Never pull with a round back or if the KB…