Maximum results. Minimal time. Minimal equipment.
5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) ACM – a.k.c. The Common Man Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII. He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia. He won…
Warm-up 50 KB Snatches each arm (12 or 16 kg) 21-15-9 Double KB Clean & Jerk (24 kg) Burpees Kettlebell Certification – Bellingham, WA In the Declaration of Independence, God is mentioned four times: 1) ” The Laws of Nature and of Nature’s God…” the “Laws of Nature” refer the natural laws God built into…
Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints TGU w/ Mikaela Harf – CrossFit-X, Bellingham, WA “And he said unto me, My grace is sufficient for…
Blaise Pascal (1623-1662), was renowned as the “Father of the Science of Hydrostatics.” He helped establish the principles of hydrodynamics and made invaluable contributions in the areas of mathematical treatment of conic sections, the theory of probability, and differential calculus, with the invention of Pascal’s triangle for calculating coefficients of binomial expansion. He also helped…
Warm-up 500 meter Row 3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Finish 500m row “Train up a child in the way he should go, Even when he is old he will not depart from it.” – Proverbs 22:6
ABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Vanessa & Alicia fine tuning the TGU Thomas a’ Kempis (1380-1471), a writer during the Middle…
AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Sweat angle of new Tactical Athlete T-shirt – courtesy of Dale King John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673: “No man or angel can know how God would be worshiped and served…
Static Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints “But the fruit of the Spirit…
KB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885. As a physicist and chemist, he revolutionized the medical field by establishing…