Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull-up (on bar or rings) Cool Down 50 Double KB Clean & Jerk (or push press) (12-16 kg) Colony of Connecticut 1647, along…
Details7 Rounds for Time: 10 KB Half Rotation Switches: (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups 21 CrossFit Durham, NC “And He has said to me, ‘My grace is sufficient for you, for power is perfected in weakness.’ Most gladly, therefore, I will…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups “I can do all things through Him who strengthens me.” – Philippians 4:13
DetailsThe Bible — Yet It Lives by Willard L. Johnson Generations follow generations — yet it lives. Nations rise and fall — yet it lives. Kings, dictators, presidents come and go — yet it lives. Torn, condemned, burned — yet it lives. Hated, despised, cursed — yet it lives. Doubted, suspected, criticized — yet it…
DetailsWarm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) “And I show you a still more excellent way” – I Corinthians 12:31
DetailsFor Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows “The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of Rights comes from the teachings we…
DetailsWOD 3 rounds 10 Turkish Get-ups R/L (24 kg KB) 10 Muscle-ups Note: Alternate sides when performing TGU (1 right, 1 left = 1 rep) “History fails to record a single precedent in which nations subject to moral decay have not passed into political and economic decline. There has been either a spiritual awakening to…
DetailsWarm up 25 Snatches R/L (16 kg) 10 Double Jerks (2/16 kg) 10 Long Cycle (2/16 kg) Greg Amundson and Jeff at 21 CrossFit, Durham, NC Long Cycle WOD (double clean and jerk) 10 Rounds 10 reps per minute, (2/24 kgs) followed by 30 seconds of rest “Yet those who wait for the LORD will…
DetailsHERO WOD “Lumpy” In honor of Seattle Police Officer Tim “Lumpy” Brenton. End of Watch: October 31, 2009 Officer Tim Brenton 3 rounds Row 250 meters 6 Power Cleans 6 Thrusters 9 Deadlifts 9 Sumo Deadlift High Pulls The weight is 135/95 for each the barbell movements. The story behind the workout: The 3…
DetailsABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
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