Maximum results. Minimal time. Minimal equipment.
Warm-up 5 minutes of S.H.O.T. Drills (8# shot) 5 rounds x 5 reps DeadLifts (80% of 1rm) Muscle-ups Hanging Leg raise Constitution of the State of North Carolina, 1776, stated: ” There shall be no establishment of any one religious church or denomination in this State in preference to any other. Article XXXII That no…
Details1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 for time: KB Swing (32 kg) Burpees Note: this workout was inspired by John Brookfield. He did 30 reps about 60 minutes. That’s about 40 minutes longer than I care to work! Although, it’s a nice goal to work towards. Fundamental Constitutions of the Carolinas 1663, drawn up by the famous philos0pher John Locke,…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 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 Rippetoe. He compiled the three most effective lifts…
Details5 rounds for Time: 50 1-Arm KB Swings (alternating hands each rep) 24 kg 10 Burpees 1 minute rest in between rounds Montgomery, King Peter II, Winston Churchill “Leadership is the capacity and will to rally men and women to a common purpose, and the character which inspires confidence.” – General Bernard Montgomery An outstanding…
Details10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups Leadership Development 101 – qualities to look for in a potential leader: 1) Does little things well 2) Has learned to focus on priorities 3) Uses leisure well 4) Has Intensity 5) Knows how to exploit momentum 6) Is growing 7) Overcomes discouragement and…
DetailsMatthew 22:37-39 “And He said to him, ‘YOU SHALL LOVE THE LORD YOUR GOD WITH ALL YOUR HEART, AND WITH ALL YOUR SOUL, AND WITH ALL YOUR MIND.’ This is the great and foremost commandment. The second is like it, ‘YOU SHALL LOVE YOUR NEIGHBOR AS YOURSELF.’” Love to others – The more we believe,…
Details5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows Yet those who wait for the LORD Will gain new strength; They will mount up {with} wings like eagles, They will run and not get tired, They will walk and not become weary. – Isaiah 40:31
Details3 Rounds 10 Turkish Get-ups R/L (24 kg) 10 Muscle-Ups Note: Alternate arms after every rep for the TGU Easy TGU with Ana (a.k.a. Anabell) Browne “A leader is a person who has the ability to get others to do what they don’t want to do, and like it.” …
Details4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run CrossFit Ft. Meade “Every thinking man, when he thinks, realizes that the teachings of the Bible are so interwoven and entwined with our whole civic and social life that it would be literally impossible for us to figure ourselves…
DetailsTommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6 ascents 15′ rope In early 1773, the men of Marlborough, Massachusetts declared unanimously: “Death is more eligible then slavery. A free-born…
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