Maximum results. Minimal time. Minimal equipment.
Warm Up 500m row 5 Turkish Get-ups R/L (12 or 16 kg) 25 Snatches R/L (12 or 16 kg) 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…
DetailsWarm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups Nice hoodie Mike! January: A Proverb a Day – Keeps Stupidity at Bay! Pro 23:1 When you sit down to dine with a ruler, Consider carefully…
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…
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! Pro 21:1 The king’s heart is like channels…
Details“Truth is the most orient pearl in Christ’s crown. Let us contend for the truth, as one would for a large sum of money, that it should not be wrested out of his hand.” – Thomas Watson, Body of Divinity Therefore Pilate said to Him, “So You are a king?” Jesus answered, “You say {correctly} that…
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! Pro 18:1 He who separates himself seeks his own desire, He quarrels against all sound wisdom. Pro 18:2 A fool does…
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! Pro 17:1 Better is a dry morsel and quietness…
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! Pro 16:1 The plans of the heart belong to man, But the answer of the tongue…
DetailsWarm Up KB Snatches 50 reps per arm (Skill work: 12-16 kg) H2H Kettlebell Drills (12-16 kg) 5 minutes Helen 3 ronds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups Fine tuning the basics – Blauer Tactical January: A Proverb a Day – Keeps Stupidity at Bay! Pro 15:1 A gentle answer…
DetailsWarm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders CrossFit Ft. Bragg January: A Proverb a Day – Keeps Stupidity at Bay! Pro 14:1 The wise woman builds her house, But the foolish tears it down with her own hands. Pro 14:2 He who walks in his…
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