Warm-up 5 minutes of S.H.O.T. Drills (8# shot) 5 rounds x 5 reps DeadLifts (80% of 1rm) Muscle-ups Hanging Leg raise Constitution of the State of North Carolina, 1776, stated: ” There shall be no establishment of any one religious church or denomination in this State in preference to any other. Article XXXII That no…
Details1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 for time: KB Swing (32 kg) Burpees Note: this workout was inspired by John Brookfield. He did 30 reps about 60 minutes. That’s about 40 minutes longer than I care to work! Although, it’s a nice goal to work towards. Fundamental Constitutions of the Carolinas 1663, drawn up by the famous philos0pher John Locke,…
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…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 50 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsC.S. Lewis (1898-1963), a professor at Oxford University and a professor at Cambridge University, and renown English novelist, whose works include the famous Chronicles of Narnia, The Screwtape Letters, and Mere Christianity. Having once been an agnostic expressed: “I am trying to prevent anyone from saying the really foolish thing that people often say about…
Details10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep. Use strict form. Do not sacrifice form for reps ! “A thorough knowledge of the Bible is worth more than a college education” – President Theodore Roosevelt Rift Valley Academy – Kenya (note: cornerstone inscription)
DetailsKB Grace 30 reps for time: Clean and Jerk 2 – 32 kg (i.e. 70 #) KBs “Progress has brought us both unbounded opportunities and unbridled difficulties. Thus,, the measure of our civilization will not be that we have done much,, but what we have done with that much. I believe that the next…
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