Maximum results. Minimal time. Minimal equipment.
10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay! Pro 16:1 The plans of the heart belong to man, But the answer of the tongue is from the LORD. Pro 16:2 All the ways of a man are clean in his own sight, But the LORD weighs…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups Fine tuning the basics – Blauer Tactical January: A Proverb a Day – Keeps Stupidity at Bay! Pro 15:1 A…
DetailsWarm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders CrossFit Ft. Bragg January: A Proverb a Day – Keeps Stupidity at Bay! Pro 14:1 The wise woman builds her house, But the foolish tears it down with her own hands. Pro 14:2 He who walks in his…
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) Lisbeth practicing the Arm-Bar Stretch January: A Proverb a Day – Keeps Stupidity at Bay! Pro 12:1 Whoever loves discipline loves knowledge, But he who hates reproof…
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…
Details“A godly man is heavenly in his disposition. He sets his affections on things above (Col. 3:2). He sends his heart to heaven before he gets there; he looks upon the world as but a beautiful prison and he cannot be much in love with his fetters, though they are made of gold. A holy…
DetailsWarm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) Relaxed Training Atmosphere – CF NYC January: A Proverb a Day – Keeps Stupidity at Bay Pro 9:1 Wisdom has built her house, She has hewn out her seven pillars; Pro…
Details15-12-9 for Time: Double KB Clean & Jerk (24 kg) Ring Dips Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! Pro 8:1 Does not wisdom call, And understanding lift up her voice? Pro 8:2 On top of the heights beside the way, Where the paths meet, she takes her stand;…
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 January: A Proverb a Day – Keeps Stupidity at Bay Pro 7:1 My son, keep my…
Details5 Rounds for time: 1000 Meter Row 5 KB Snatches R/L (32 kg) January: A Proverb a Day – Keeps Stupidity at Bay Pro 6:1 My son, if you have become surety for your neighbor, Have given a pledge for a stranger, Pro 6:2 {If} you have been snared with the words of…
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