Maximum results. Minimal time. Minimal equipment.
Warm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! TGU with Kristy…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose of performing a light weight low bar back squat…
DetailsHelen 3 rounds for time: 400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 25 These also are proverbs of Solomon which the men of Hezekiah king of Judah copied. 2 It is the glory of God to conceal things, but the glory…
DetailsKaren For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB) January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 24 Be not envious of evil men, nor desire to be with them, 2 for their hearts devise violence, and their lips talk of trouble. 3 By wisdom a house is built,…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 23 When you sit down to eat with a ruler, observe carefully what is before…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans Kettlebell Level 1 Certification – CrossFit La Verne, CA January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 22 Pro 22:1 A {good} name…
Details“The magnet of mercy does not draw us so near to God as the cords of affliction. When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30). When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him. When the prodigal…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 20 Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise. Pro 20:2 The terror of a king is like the growling of a lion; He who provokes him…
DetailsWarm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 19 Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse in speech and…
DetailsWarm-up 1000m row 50 KB Snatches R/L (16kg or 12 kg) WOD 5×5 80% of 1 rep Max Back Squat Weighted Ring Dips Janda Sit-ups Weighted Chins Finish 5 50 yd sprints CrossFit LKN – Charlotte, NC January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 18 Pro 18:1 He who separates himself seeks…
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