WOD 6-21-19

KB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-ups Body Building, Running, CrossFit… which one looks healthy?  Choices have consequences! Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic…

WOD 6-20-19

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 Continental Congress, July 8, 1776, for the first time read the Declaration of Independence publicly, as the famous “Liberty Bell” was run.  Congress then established a three-man committee, consisting of Thomas Jefferson, John…

WOD 6-19-19

Warm-up Row 500 Meters 5 minutes S.H.O.T. Drills WOD 5 sets of 5 rounds Squats (80% 1 rep max) Muscle ups Finisher For Time 50 1 arm clean & Jerks (24kg) R/L memorial_day_2 “Where there is no religion, there is no morality… with the loss of religion… the ultimate foundation of confidence is blown up;…

WOD 6-18-19

As many rounds as possible in 12 minutes: 3 Handstand Push Ups 5 Pull Ups 7 Knees to Elbows Cool Down: 2 minutes Pummeling Drill with partner or Shadow Box St. Petersburg, Russia 2011 Mighty Men of Valor The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who…

WOD 6-14-19

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 On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…

WOD 6-13-19

Warm-up 50 One Arm swings, switching hands each rep (16 kg) 10 Skin the Cats (on rings) 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 CrossFit Colosseum Kettlebell Certification – Toronto, Canada On December 15,…

WOD 6-12-19

Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows WOD 7,6,5,4,3,2,1 Inverted hang/Skin the cat/burpee combo (on rings) Handstand Push ups Box Jumps On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within…