Maximum results. Minimal time. Minimal equipment.
Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints Revelation 19:11-16 And I saw heaven opened, and behold, a white horse, and He who sat on it is…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 3 seconds on top) 5 Weighted pull-ups w/24 kg KB 5 Box Jumps 24″ Isaiah 40:8 The grass withers, the flower fades, But the word of our God stands forever.
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…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) KB cert CrossFit North Shore, Beverly, MA…
Details15-12-9 for Time: Double KB High-Pull (24 kg) Ring Dips Pull-ups Samuel Rutherford (1600-1661), was an English leader, who, in 1644, wrote the tremendously influential book Lex, Rex or The Law and the Prince. This book challenged the “divine right of kings.” which said the king was God’s appointed regent. Rutherford stated instead that all men,…
DetailsChrist in His Resurrection — Part 2 The Resurrection Body The facts concerning the resurrection body of Christ have been obscured by the modern rejection of the details of Christ’s resurrection as recorded in the Scripture. Liberals and neo-orthodox scholars have summarily rejected the facts of the Scriptural records, often with hardly any supporting argument.…
Details5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII. He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia. He won the Pulitzer Prize in 1941,, and…
DetailsWarm-up 50 KB Snatches each arm (12 or 16 kg) 21-15-9 Double KB Clean & Jerk (24 kg) Burpees Kettlebell Certification – Bellingham, WA – April 27-28, 2010 In the Declaration of Independence, God is mentioned four times: 1) ” The Laws of Nature and of Nature’s God…” the “Laws of Nature” refer the natural laws God…
DetailsWarm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints TGU w/ Mikaela Harf – CrossFit-X, Bellingham, WA “And he said unto me, My grace is sufficient for…
DetailsWarm-up 500 meter Row 3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Finish 500m row “Train up a child in the way he should go, Even when he is old he will not depart from it.” – Proverbs 22:6 (March 2010 Family Ministries Newsletter) How Dr. Spock is Destroying America by Reb…
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