Maximum results. Minimal time. Minimal equipment.
5 Rounds for time: 1000 Meter Row 5 KB Snatches R/L (32 kg) Healthy Exercise “Few men truly know themselves as they really are. Most people have seen themselves in a looking-glass, but there is another looking-glass, which gives true reflections, into which few men look. To study one’s own self in the light…
DetailsWarm up: 100 KB Snatches, per arm (16kg/12kg) WOD: KB Fran 21-15-9 (16kg/12kg) Healthy Exercise “Few men truly know themselves as they really are. Most people have seen themselves in a looking-glass, but there is another looking-glass, which gives true reflections, into which few men look. To study one’s own self in the light…
Details10 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…
Details5 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) Constitution of the State of Tennessee 1796, stated: Article…
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 William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice…
DetailsJoshie (KB version) 21 Reps 24 kg KB Snatch right arm, 21 L Pull-ups 21 Reps 24 kg KB Snatch left arm, 21 L Pull-ups Alexander Solzchenitsyn (1918- ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953. He received the Nobel Prize for Literature in 1970 and was expelled from the country…
DetailsChristmas: Celebrating the First Advent of Christ For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Prince of Peace. – Isaiah 9:6 Gospel of Luke – Chapters 1…
Details15, 10, 5 for Time: Hang Power Snatch (135 lbs) Box Jump 24″ Pull-up Christmas Box A small gratuity given to servants, etc., on Boxing Day (the day after Christmas Day). In the early days of Christianity, boxes were placed in churches to collect money for various charities, and opened on Christmas Day. The contents…
Details21-15-9-6-3-for time: KB Snatch Right (24 kg) KB Snatch Left (24 kg) Ring Dips Christmas in Italy In Italy, the Presepio or crib plays a major part in the celebration of Christmas. Every home, even the poorest, has a Presepio of some kind, and the churches have very elaborate ones. The people place humble gifts…
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Christmas in South America A touchingly beautiful Christmas custom is observed at early Mass on Christmas morning in some parts of South America. As the Nativitiy is reenacted, an Indian Lullaby is…
Details