Maximum results. Minimal time. Minimal equipment.
5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsThe Image of God and Spirituality By Dr. Glenn Sunshine|Published Date: July 14, 2010 In God’s image In the first articles of this series, we observed that the image of God means that we are created to be God’s representatives, regents, and stewards on earth; that this position is the foundation for human dignity and rights;…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) NOTE: Alternate sides after each rep! 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
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 A group of paratroopers at Marmion Farm, Normandy “I must study politics and war that my sons may…
DetailsBadger (KB version) 3 rounds for time 30 double KB cleans and front squats (2 – 24 kg KBs) 30 Pull-ups Run 800 meters Margaux Chan at 2012 CrossFit Games Psalm 97:11-12 “Light is shed upon the righteous and joy on the upright in heart. Rejoice in the LORD, you who are righteous and praise…
DetailsKB Elizabeth 21-15-9 for time Double clean (2 – 32kg KBs) Ring Dips Big Mike Dead-lifting Psalm 121 “I lift my eyes unto the his, where does my help come from? My help comes from the LORD the Maker of heaven and earth. He will not let your foot slip, he who watches over you…
DetailsKB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-up THE RESOLUTION I DO solemnly resolve before God to take full responsibility for myself, my wife, and my children. I WILL love them, protect them, serve them, and teach them the Word of God as the spiritual leader of my home. I WILL be faithful…
Details5 Rounds for Time: 5 Power Cleans 185 20 Double Unders On November 29, 1623, three years after the Pilgrims’ arrived and two years after the first Thanksgiving, Governor William Bradford made an official proclamation for a day of Thanksgiving: To all ye Pilgrims: In as much as the great Father has given us this…
DetailsNoah’s Webster’s 1828 edition of the American Dictionary contained a profuse amount of Holy Scripture, as he would use verses from the Old and New Testaments to clarify the context in which a word was to be used. For example,, the definition of the word Faith includes the following sentences: Being justified by faith. Rom. V. Without faith it…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Kettlebell Certification – CrossFit Vitality, Concord, NC In March of 1621, as recorded in Governor Bradford’s Of Plymouth Plantation, Squanto joined the Pilgrims: “About the 16th of March (1621), a certain Indian came boldly amongst them and spoke to them…
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