Warm-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…
DetailsHAPPY FLAG DAY! Warm-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…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows WOD 7,6,5,4,3,2,1 Inverted hang/Skin the cat/burpee combo (on rings) Handstand Push ups Box Jumps 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…
DetailsWarm up: 5 minutes of SHOT Dills 5 minutes of H2H Drills (light KB) Complete 10 rounds: Sprint 50 yards *Rest 30 secs between rounds Coaches Rudenev & Rachinsky 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…
DetailsAMRAP in 20 minutes 30 reps 24 in. Box-jump 20 reps Double KB Push Press (24 kg) 20 Pull-ups 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 constitutions. The…
DetailsPsalms 44:1-8 O God, we have heard with our ears, Our fathers have told us The work that You did in their days, In the days of old.1 You with Your own hand drove out the nations; Then You planted them; You afflicted the peoples, Then You spread them abroad.2 For by their own sword…
Details3 Rounds for time: 7 Clean and Jerk 60 kg Barbell 14 Burpeess 21 KB Swing (American) 16 kg Olympic Training Center, Finland 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…
DetailsWarm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…
Details5 Rounds for Time: 500 meter row 2 minutes – Jump Rope 3 minutes – H2H drills (12 or 16 kg) i.e. Practice and master 1-3 H2H drills. Push yourself. Go for speed and skill. On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the…
Details5 Rounds For Time: 5 Weighted Pull-ups (24 kg KB) 20 Box Jumps On July 4, 1837, in a speech celebrating the 61st Anniversary of the signing of the Decaration, John Quincy Adams proclaimed to the inhabitants of the Town of Newburyport: “Why is it that, next to the birthday of the Savior of the…
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