Maximum results. Minimal time. Minimal equipment.
5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 2 seconds on top) 5 Weighted pull-ups w/24 kg KB “… although they knew God, they did not glorify Him as God, nor were thankful, but became futile in their thoughts, and their foolish hearts were darkened.…
DetailsFor Time: 30 TGUs R/L (24 kg) 30 Muscle ups Note: Keep good form, feel free to scale, if necessary. Jeff & Fireman Tom, awards ceremony – St. Petersburg, Russia Abigail Adams (1744-1818), wife of John Adams, 2nd President of the USA, and mother of the 6th President, John Quincy Adams. On November 15, 1775…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Target practice at Olympic Training Center – Vierumaki, Finland “Give us help from trouble, for the help of man is useless. Through God we will do valiantly, for it is He who shall tread down our enemies.” – Psalm 60:11-12
DetailsMemorial Day WOD 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 5-10 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings…
Details“All that is necessary for evil to triumph is for good men to do nothing” – Edmund Burke Painting of the Apostle Peter’s Crucifixion – The Hermitage, St. Petersburg Russia “Who will stand up for me against evildoers? Who will take his stand for me against those who do wickedness?” – Psalms 94:16 “The…
DetailsWarm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 4 rounds of 4 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Igor Morozov, 90kg+ World Champion under Sergey Rudnev Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico. On February 10, 1519, before embarking…
DetailsTabada Couplet 20 sec. work/10 sec. rest for 8 minutes Snatches R/L (1.5 pood) Pull-ups IKSFA Elite Kettlebell Training Camp – St. Petersburg Russia Sir Winston Churchhill (1874-1965), was the British statesman who lead Great Britain through World War II. On October 29, 1941, in an address at Harrow School, Churchill admonished: “Never give in,…
DetailsKB Fran 21, 15, 9 Thrusters 2 – 24 kg KBs Pull-ups Francis Marion Cockrell (1834-1915), a US Senator from Missouri for five consecutive terms from 1875 to 1910, declared in 1875: “Christianity is a reality, not an appearance. Were it a myth devised by cunning impostors, it would have come to naught before this.…
DetailsAMRAP – 20 minutes (wear full gear or 30# vest) 3 Pull-ups 6 Burpees 9 Squats Run 50 Meters TGU with Nazo – St. Petersburg, Russia Schuyler Colfax (1823-1885), the Vice-President under Ulysses S. Grant, also served seven terms as a US congressman and was Speaker of the House from 1863-1869; he founded Daughters of…
DetailsTactical 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 for developing functional strength into one contest. Now, all you have…
Details