Maximum results. Minimal time. Minimal equipment.
Henry Opukahai’a (d.1818), was the fist Hawaiian convert to Christianity. Orphaned at age 10, he was raised by his uncle to be a pagan priest (kahuna) of the Hawaiian religion. He grew disillusioned with the rituals and chants, and left on an American ship bound for New England with his hawaiian friend, Thomas Hopu. There…
Details5 rounds for time: Sprint 100 yards 12 Snatches R/L – 24 kg KB 12 Pull Ups James Edward Oglethorpe (1696-1785), was the founder of the Colony of Georgia, named for King George II in 1732. The colony was conceived as a place of refuge for poor debtors from England and persecuted Protestants from Europe.…
DetailsFive rounds for time: Row 500 meters 12 Power clean, 135 pounds reps 15 KB Thruster, 2 – 16 kg Daniel O’Connell (1775-1847), was an Irish patriotic leader and member of the English Parliament, 1829-1847. A famous orator, O’Connell was known as “The Liberator” because he was responsible for the Catholic Emancipation Act in England:…
DetailsWarm-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 Matthew 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…
DetailsPsalm 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 seat of scoffers. But his delight is in the law of the LORD, And in His law he meditates day and night. He will be like a…
Details10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups Windmills at the beach. New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston. This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations. T Young Timothy, Learnt sin to fly.…
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…
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