Maximum results. Minimal time. Minimal equipment.
Memorial 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…
Detailswww.mastersmission.org Psalms 144:1 Blessed be the LORD, my rock, Who trains my hands for war, {And} my fingers for battle;1 My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under me.2 O LORD, what is man, that You take knowledge of…
Details30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! But in all these things we overwhelmingly conquerthrough Him who loved us. – Romans 8:37
Details4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run Tactical Athlete Instructor Certification Charles Robert Darwin (1809-1882), was a British naturalist who propounded a theory of origins known as evolution. Reflecting on his work near the end of his life, Charles Darwin confessed: “I was a young man…
Details10,9,8,7,6,5,4,3,2,1 Double KB Floor Press (24 kg) KB Snatches R/L (24 kg) Nairobi, Kenya – www.mastersmission.org Horace Greeley (1811-1872), was a tremendously influential American journalist, newspaper editor and politician. He made famous the phrase “Go West, Young Man!” In his Autobiography, Greeley wrote: “It is impossible to mentally or socially enslave a Bible-reading people. The…
DetailsWarm up 5 Minutes S.H.O.T. Drills Work out 5 rounds of 3-5 reps (85% of 1 rep max) Deadlift Weighted pull-up Handstand Push-up Hanging Leg raise Eastern Command Training Facility Designed & equipped by Jeff Martone Benjamin Harvey Hill (1823-1882), a noted statesman and orator from Georgia who opposed secession prior to the Civil War,…
Details7 Rounds for Time: 7 KB Swings (2 pood) 7 Clapping push-ups Real Christians in Action – http://www.activedutymissionary.org/ On July 20, 1775, Gen. Washington issued the order: “The General orders this the is to be religiously observed by the forces under his Command, exactly in the manner directed by the Continental Congress. It is therefore…
Details5 Rounds 50 meter Row 5 Pull-ups (2 pood) 5 Ring Dips (2 pood) 5 Dead lifts (225#) CrossFit KB Instructor Cert: Babylon, NY Constitution of the state of Vermont 1776, stated: “Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration,…
DetailsWhat is Truth? John 18:33-38 “… For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.” “For the Law was given through Moses; grace and truth were realized through Jesus Christ.”John 1:17 “Jesus said to him, “I…
DetailsWarm up 3 rounds 25 Kettlebell Snatches L/R (1 pood) Work out 10,9,8,7,6,5,4,3,2,1 KB Swing (2 pood) Box Jumps United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion: Traditionally, organized education in the Western world was Church education. It could…
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