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5 Rounds for Time: 10 Double KB Clean & Jerk (24 kg) a.k.a. Long Cycle 10 Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 1:1 The proverbs of Solomon the son of David, king of Israel: Pro 1:2 To know wisdom and instruction, To discern the sayings of understanding, Pro 1:3…
Details10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America. In 1775, after preaching a…
Details5 Rounds: 5 Dead Lifts (85% of 1 rep max) 5 L-Set Holds (paralletes or rings) 5-10 seconds Handstand (against wall) 10-30 seconds 5 weighted Ring Dips (85% of 1 rep max) AMRAP in 10 Minutes 1 Arm KB Thruster – 24 kg (alternate R/L as needed) Zach Filer, Tactical Athlete Cert – Atlanta 2010…
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…
Details15, 10, 5 for Time: Hang Power Snatch (135 lbs) Box Jump 24″ Pull-up Christmas Box A small gratuity given to servants, etc., on Boxing Day (the day after Christmas Day). In the early days of Christianity, boxes were placed in churches to collect money for various charities, and opened on Christmas Day. The contents…
DetailsChristmas: Celebrating the First Advent of Christ For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counselor, The Mighty God, The Everlasting Father, The Prince of Peace. Isaiah 9:6 Luke chapter 1 Many have undertaken to…
Details21-15-9 for time: Double KB Clean & Jerk (2 – 24 kg) Muscle-Up Christmas in Italy In Italy, the Presepio or crib plays a major part in the celebration of Christmas. Every home, even the poorest, has a Presepio of some kind, and the churches have very elaborate ones. The people place humble gifts of…
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Christmas in South America A touchingly beautiful Christmas custom is observed at early Mass on Christmas morning in some parts of South America. As the Nativity is reenacted, an Indian Lullaby is…
Details5 Rounds for Time: Load: 2 – 24 kg KBs 1 Double KB Military Press – 5 Double KB Front Squat 3 Double KB Push Press – 3 Double KB Front Squat 5 Double KB Jerk – 1 Double KB Front Squat Christmas in Germany It was common in the sixteenth century for Christians in…
DetailsWarm-up 5 Turkish Get-ups R/L (16 kg) 5 Turkish Get-ups R/L (24 kg) 5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups Hip Flexor Recruitment Drill, CFKB Cert OBSERVING CHRISTMAS We want to hold on to the old customs and traditions because they strengthen our family…
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