Maximum results. Minimal time. Minimal equipment.
10 Minutes: 5 Minutes KB Snatch Right (16 kg) 5 Minutes KB Snatch Left (16 kg) Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top. Take a 3-5 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
Details5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Psalm 1:1-6 How blessed is the man who does not walk in the counsel of the wicked, Nor stand in the path of sinners, Nor sit in the…
Details5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsThis article was originally published in Bibliotheca Sacra, October – December 1963, Volume 120, Number 480, published by Dallas Theological Seminary. Used here by permission. Written by John Walvoord. © 1963 Dallas Theological Seminary Christ in His Resurrection – Part 3 The resurrection of Christ essential to all His work. Just as the bodily resurrection of…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Psalm 144:1-15 Blessed be the LORD, my rock, Who trains my hands for war, And my fingers for battle; My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under…
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 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,…
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