Maximum results. Minimal time. Minimal equipment.
10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…
DetailsFor Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Noah Webster (1758-1843) Author of his American Dictionary of the English Languagepublished the first edition in November 1828. Concerning education Noah Webster stated: “Education is useless without the Bible.” “The Bible was America’s basic text book in all fields.” “God’s Word, contained in…
Details5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784: “Almighty God; We make our earnest prayer that Thou…
DetailsWarm-up 50 Half Rotation KB Switches (16 kg) 10 rounds for time: 10 Hang Snatch High-Pulls (95# barbell) 3 Muscle ups H2H & Power Juggling Workshop, NYC June 2011 In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case. He wrote: “While…
DetailsT he Image of God and Marriage By Dr. Glenn Sunshine |Published Date: June 29, 2010 Male and female together As we have seen in the previous article,[1] Genesis 1:28 states that the image of God is contained in both males and females equally. At the same time, however, given the overall context of the…
DetailsKB Fran (Heavy) 21-15-9 For Time: KB Thrusters ( 24 kg) Pull-ups Jason Dolby, NYC KB Championships June, 2011 Alexis de Tocqueville is attributed with the observation: “I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 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…
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 NYC Championships June 25, 2011 Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups John Wild Buckley and Jeff at NYC KB Championships Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution. The committee framing the orders was…
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) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…
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