Maximum results. Minimal time. Minimal equipment.
Warm-up 5 minutes – SHOT or H2H Kettlebell Drills 5 rounds for time: 5 Power Cleans (80% of 1 rep max) 5 Muscle-ups Psalm 82:3-5 Defend the poor and fatherless; do justice to the afflicted and needy. Deliver the poor and the needy; free them from the hand of the wicked. They do not know,…
DetailsAMRAP in 15 minutes: 5 One Arm KB Thrusters RT 24 kg 5 One Arm KB Thrusters LT 24 kg 7 Push Ups 9 Box Jumps 24″ Box Psalms 7:10-13 My shield is with God, Who saves the upright in heart. God is a righteous judge, And a God who has indignation every day.…
DetailsWarm-up 500 Meter Row 5 Turkish Get-ups R/L (36 – 24 kg) 5 Rounds 3-5 Reps 80% 1 rep max Back Squats Weighted Dips Weighted Chin-ups Psalms 3: 3-8But You, O LORD, are a shield about me, My glory, and the One who lifts my head. I was crying to the LORD with my voice,…
Details5 Rounds For Time: 10 American Swings 10 Power Swings 10 Russian Swings 10 Swing Releases 10 One-Arm Swings – Alternating Half Rotation Switches 10 One-Arm Swings – H2H Switches 2 Chronicles 7:14 “If… My people who are called by My name humble themselves and pray and seek My face and turn from their wicked ways,…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups William Livingston (1723-1790), who was 61 years old when he signed the Constitution of the United States of American, was a member of the first and second Continental Congresses. William Livingston had previously held the rank of a Brigadier…
DetailsStatic Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints FLETC – Glenco, GA William…
DetailsHappy Easter – Resurrection Sunday 2011 He did not come to judge the world, He did not come to blame. He did not only come to seek, It was to save – He came. And when we call him Savior, We call Him by his name. We do not have the right to judge, We’re…
Details3 Rounds for Time: 10 Turkish Get-ups R/L (24 kg) 10 Muscle ups Author Saxon George Mason (1725-1792), was a famous American Revolutionary statesman and delegate from Virginia to the Constitutional Convention. He practically wrote the first ten amendments to the United States Constitution, limiting the power of the government. George Mason stated before the…
DetailsWarm-up 5 Minutes of H2H Drills of choice (36 kg) AMRAP in 15 minutes: 5 Deadlifts 315 lbs (scale as appropriate) 10 Toes to the Bar Note: courtesy of www.crossfitfootball.com “I tremble for my country when I reflect that God is Just; that His justice cannot sleep forever.” –Thomas Jefferson, 1781 (Notes on the State…
DetailsKettlebell Fran 21-15-9 KB Thrusters (2-24kg) Pull-ups Battling Ropes Certification ’05 “Be strong and courageous, do not be afraid or tremble at them, for the LORD your God is the one who goes with you. He will not fail you or forsake you.” – Deut. 31:6
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