Maximum results. Minimal time. Minimal equipment.
Psalms 109 O God of my praise, Do not be silent!1 For they have opened the wicked and deceitful mouth against me; They have spoken against me with a lying tongue.2 They have also surrounded me with words of hatred, And fought against me without cause.3 In return for my love they act as my…
DetailsHero WOD (modified by using kettlebells instead of barbell) Randy (In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed February 6 in the line of duty) For Time: 75 KB Snatches R/24 kg 75 KB Snatches L/24 kg Psalm 18: 28-39 28 “For You light my lamp;…
DetailsWarm-up (men 16 kg, women 8 kg) 10 Russian Swings 10 American Swings 10 Swings Right/Left 10 Cleans Right/Left 10 Clean & Jerks Right/Left 10 Snatches Right/left WOD (5 rounds for time) 20 Double Clean and Jerks (16kg/8kg) 10 Knees to elbows Psalm 18:1-3 1 For the choir director. A Psalm of David the servant of…
DetailsAMRAP in 15 minutes 3 Turkish Get-ups L/R 12 Ring Dips 100 yrd Sprint (50 out and 50 back) “The Bible is the Chief of moral cause of all that is good, and the best corrector of all that is evil, in human society; the best book for regulating the temporal concerns of men, and…
DetailsAMRAP in 20 Minutes 3 Muscle-ups 5 American Swings (24 kg KB) 7 Box Jumps In Advice to the Young, published in 1832, Noah Webster wrote: “The ‘Advice to the Young’… will be useful in enlightening the minds of youth in religious and moral principles, and serve… to restrain some of the common vices of our…
Details15, 10, 5 For Time: Hang Power Snatch 135 lbs. Box Jump 24″ Pull-up In 1832, Noah Webster published his History of the United States, in which he wrote: “The Brief exposition of the constitution of the United States, will unfold to young persons the principles of republican government; and it is the sincere desire of the…
DetailsKB Fran 21-15-9 For Time: Thrusters (2 – 16 kg KBs) Pull-ups In Webster’s Dictionary, the definition of the word Providence is given as: The care and superintendence which God exercises over his creatures… Some persons admit a general providence, but deny a particular providence, not considering that a general providence consists of particulars. A belief in…
DetailsNoah’s Webster’s 1828 edition of the American Dictionary contained a profuse amount of Holy Scripture, as he would use verses from the Old and New Testaments to clarify the context in which a word was to be used. For example,, the definition of the word Faith includes the following sentences: Being justified by faith. Rom. V. Without faith it…
DetailsWarm-up 5 minutes of SHOT Drills or light H2H Drills 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 High-pulls 165…
DetailsKB Skill Day For Time: 24 kg/16 kg Kettlebells 10 Russian Swings 10 Power Swings 10 American Swings 10 2-Hand Swing Releases 10 1-Arm Swings R/L 10 1/2 Rotation Switches 10 H2H Switches 5 1-Arm Floor Presses R/L 5 Double Arm Floor Presses 5 Arm-Bar Stretches R/L 10 TGU’s (Alternating sides R then L =…
Details