Day of Rest 9-18-16
“The sting of death is sin; and the strength of sin is the law. But, thanks be unto God, which giveth us the victory through our Lord Jesus Christ.”— 1 Corinthians 15:56-57
WOD 9-17-16
10,9,8,7,6,5,4,3,2,1 For Time: KB Swing (32kg) Ring Dips Box Jumps Easy rep w/16 kg On May 19, 1643, John Winthrop organized the New England Confederation among the colonists of New Plymouth, New Haven, Massachusetts and Connecticut. They covenanted together under theConstitution of the New England Confederation: “Whereas we all came to these parts of America…
DetailsWOD 9-16-16
10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America. In 1775, after preaching a…
DetailsWOD 9-15-16
5 Rounds: 5 Dead Lifts (85% of 1 rep max) 5 L-Set Holds (paralletes or rings) 5-10 seconds Handstand (against wall) 10-30 seconds 5 weighted Ring Dips (85% of 1 rep max) AMRAP in 10 Minutes 1 Arm KB Thruster – 24 kg (alternate R/L as needed) T-shirt: CrossFit Pori – Forging Elite Finnish Constitution…
DetailsWOD 9-14-16
Warm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups All-American boyhood – TMM “Difficulties are just things to overcome, after all.” – Ernest Shackleton, USS Endurance “These things…
DetailsWOD 9-13-16
Warm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders TGU with Nicole Reams King CrossFit May we all be like Caleb… “Now behold, the LORD has let me live, just as He spoke, these forty-five years, from the time that the LORD spoke this word to Moses, when Israel walked in the wilderness; and now behold, I am eighty-fiveyears old today. I am still as strong today as I…
DetailsWOD 9-12-16
Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) “It is hard to fail, but it is worse never to have tried to succeed.” “It is only through labor and painful effort, by grim energy and resolute courage, that we move…
DetailsDay of Rest 9-11-16
Psalm 18 For the choir director. A Psalm of David the servant of the LORD, who spoke to the LORD the words of this song in the day that the LORD delivered him from the hand of all his enemies and from the hand of Saul. And he said, “I love You, O LORD, my strength. LORD is…
DetailsWOD 9-10-16
Warm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey. He was an educator, author and the…
DetailsWOD 9-9-16
Warm up 500 m row 3 minutes SHOT Drills 5 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…
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