Warm up 500 m row 3 minutes SHOT Drills 5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose…
Details15-12-9 for Time: Double KB Clean & Jerk (24 kg) Ring Dips Pull-ups Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey. He was an educator, author and the President of Princeton University. “The history of Liberty is a history of limitations of governmental…
DetailsThomas Watson – 1686 “If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause? What a might…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 3,3,3,3,3,3 85% of 1 Rep Max Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up King CrossFit – Renton, WA Woodrow Wilson, (1856-1924), became the 28th President of the United States,…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps Direct Action Medical Network Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey. He was an educator, author and the President of Princeton University. “A man had deprived himself of the best there is in the world who…
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…
DetailsFor Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups Psalm 15 “O LORD, who may abide in Your tent? Who may dwell on Your holy hill? He who walks with integrity, and works righteousness, And speaks truth in his heart. He does not slander with his tongue, Nor does evil…
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 800 Meter Run 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…
DetailsDaniel Webster (1782-1852), was a famous American politician and diplomat. He is considered one of the greatest orators in American history. He served as a US Congressman, a US senator and the Secretary of State for three different presidents. Webster stated: “if religious books are not widely circulated among the masses in this country, I…
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