Maximum results. Minimal time. Minimal equipment.
Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) “It is hard to fail, but it is worse never to have tried to succeed.” “It is only through labor and painful effort, by grim energy and resolute courage, that we move…
DetailsWarm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) 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…
DetailsWarm 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…
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…
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…
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,…
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…
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