Maximum results. Minimal time. Minimal equipment.
Warm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…
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…
DetailsH2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Oksana Nikifor, Power Juggling Workshop, NYC June, 2011 In 1828, Noah Webster completed his 26 year project of writing An American Dictionary of the English Language. For the…
Details10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…
DetailsGeneral Court of Connecticut 1639, established under the Constitution of Connecticut, issued the order: “That God’s word should be the only rule for ordering the affairs of the government in this commonwealth.” Righteousness exalts a nation, But sin is a disgrace to any people. – Proverbs 14:34 Alexis de Tocqueville (1805-1859), was a famous French statesman, historian and…
DetailsFor Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Noah Webster (1758-1843) Author of his American Dictionary of the English Languagepublished the first edition in November 1828. Concerning education Noah Webster stated: “Education is useless without the Bible.” “The Bible was America’s basic text book in all fields.” “God’s Word, contained in…
Details5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784: “Almighty God; We make our earnest prayer that Thou…
DetailsWarm-up 50 Half Rotation KB Switches (16 kg) 10 rounds for time: 10 Hang Snatch High-Pulls (95# barbell) 3 Muscle ups H2H & Power Juggling Workshop, NYC June 2011 In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case. He wrote: “While…
DetailsKB Fran (Heavy) 21-15-9 For Time: KB Thrusters ( 24 kg) Pull-ups Jason Dolby, NYC KB Championships June, 2011 Alexis de Tocqueville is attributed with the observation: “I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world…
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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