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KB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-ups Body Building, Running, CrossFit… which one looks healthy?Choices have consequences! Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic insight,…
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Continental Congress, July 8, 1776, for the first time read the Declaration of Independence publicly, as the famous “Liberty Bell” was run. Congress then established a three-man committee, consisting of Thomas Jefferson, John…
Details“A good father is one of the most unsung, unpraised, unnoticed, and yet one of the most valuable assets in our society.” – Billy Graham, Christian Evangelist The Image of God and Gender By Dr. Glenn S. Sunshine Published Date: June 16, 2010 From the beginning In the first two articles of this series, we…
DetailsWarm-up Row 500 Meters 5 minutes S.H.O.T. Drills WOD 5 sets of 5 rounds Squats (80% 1 rep max) Muscle ups Finisher For Time 50 1 arm clean & Jerks (24kg) R/L “Where there is no religion, there is no morality… with the loss of religion… the ultimate foundation of confidence is blown up;…
DetailsAs many rounds as possible in 12 minutes: 3 Handstand Push Ups 5 Pull Ups 7 Knees to Elbows Cool Down: 2 minutes Pummeling Drill with partner or Shadow Box St. Petersburg, Russia 2011 Mighty Men of Valor The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who…
Details5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
Details5 rounds for time: Row 500 meters 3 Skin-the-Cat to L-sit pull-up combinations 3 Zercher Lifts (bar set at knee height) Note: if you can only do 2 then the weights too heavy, 5 then weights too light) 10 Kick-ups to handstand hold (3 seconds) against wall. On December 15, 1791, The Bill of Rights was…
DetailsWarm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…
DetailsWarm-up 50 One Arm swings, switching hands each rep (16 kg) 10 Skin the Cats (on rings) 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 CrossFit Colosseum Kettlebell Certification – Toronto, Canada On December…
DetailsLeaving God for the government god Date: 10/19/2009 10:16:52 AM by David P. Smith Here in America, where church attendance is declining and “fruit inspection” tells us that the lifestyles of many who claim Christ is lacking in evidence of a Christian way of living, many have decided that giving up their liberty for the…
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