Maximum results. Minimal time. Minimal equipment.
5 Rounds for Time: Load: 2 – 24 kg KBs 1 Double KB Military Press – 5 Double KB Front Squat 3 Double KB Push Press – 3 Double KB Front Squat 5 Double KB Jerk – 1 Double KB Front Squat Christmas in Germany It was common in the sixteenth century for Christians in Germany to decorate…
DetailsChristmas: Celebrating the First Advent of Christ For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Prince of Peace. Isaiah 9:6 Gospel of Luke – Chapter 1 Many…
DetailsWarm-up 5 Turkish Get-ups R/L (16 kg) 5 Turkish Get-ups R/L (24 kg) 5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups Hip Flexor Recruitment Drill, CFKB Cert OBSERVING CHRISTMAS We want to hold on to the old customs and traditions because they strengthen our family…
DetailsWarm up 50 KB Snatches R/L (12 or 16 kg) 5 rounds for time: 15′ rope climb 100 yd Hill Sprint 20 1-arm swings (16 kg) alternate/switch hands every rep. Note: Ideally the rope climb is at the bottom of the hill and the KB is at the top of the hill or vice versa…
Details5 Rounds for Time: Load: 2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 Importance of the Dictionary The dictionary imparts a philosophy of government either secular or Christian that will form the basis for how every individual in the family will govern himself and…
DetailsWarm-up 50 KB snatches R/L (12 kg) 3 Rounds for time: 20 KB snatches R/L (16 kg) 3 Skin-the-Cat/L-sit pull-ups 10 1 arm Swings R/L (32kg) 10 See-Saw Double KB Military Presses (24 kg) Importance of the Dictionary The dictionary imparts either a secular or Christian philosophy of education that will form the attitudes and values…
DetailsAMRAP in 20 Minutes 3 Muscle-ups 5 KB Swings (24 kg) 7 Box Jumps Importance of the Dictionary The dictionary inculcates either a secular or a christian worldview through word definitions establishing the system of values by which the family will live. Consider the contrast of the definitions of the word “marriage” taken from a modern…
Details5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsImportance of the Dictionary The dictionary defines the words that expound the theology and the vocabulary with which to describe the knowledge of God. Consider the definitions of the word “sin.” Sin Modern Dictionary (1980) – An offense against religious or moral law; an action that is thought to be highly reprehensible. Transgression of law…
DetailsWarm-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…
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