Maximum results. Minimal time. Minimal equipment.
Tactical 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…
DetailsJ.T. For Time: 21-15-9 Handstand Push-ups Ring Dips Ring Push-ups Continental Congress July 1, 1776, heard John Adams declare his intentions to the delegates from the Thirteen Colonies: “Before God, I believe the hour has come. My judgement approves this measure, and my whole heart is in it. All that I have, and all…
Details10 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 Left (24 kg)…
DetailsFor Time: 30 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!
DetailsPsalms 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 him?…
Details4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run 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 with unformed ideas.…
Details10,9,8,7,6,5,4,3,2,1 Double KB Floor Press (1.5 pood) KB Snatches R/L (1.5 pood) 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 principles of…
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 Benjamin Harvey Hill (1823-1882), a noted statesman and orator from Georgia who opposed secession prior to the Civil War, later became a US Senator. In a tribute to…
DetailsFight Gone Bad (KB Variation) 5 – 5 Minute rounds, AMRAP, switch exercise on the minute, 1 minute rest in between rounds: Burpee Pull-ups Double KB Push Press ( 1 pood) Box Jump Snatch L/R (1 pood) Wall Ball Substitute (1 pood) “No king is saved by the size of his army; no warrior escapes…
Details7 Rounds for Time: 7 KB Swings (2 pood) 7 Clapping push-ups 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 strictly enjoined on all officers and…
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