Maximum results. Minimal time. Minimal equipment.
Warm-up 1000m row 50 KB Snatches R/L (16kg or 12 kg) WOD 5×5 80% of 1 rep Max Back Squat Weighted Ring Dips Janda Sit-ups Weighted Chins Finish 5 50 yd sprints CrossFit LKN – Charlotte, NC January: A Proverb a Day – Keeps Stupidity at Bay! Pro 18:1 He who separates himself seeks {his own}…
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 January: A Proverb a Day – Keeps Stupidity at Bay! Pro 17:1 Better is a dry morsel and quietness with it Than a house full of…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups Fine tuning the basics – Blauer Tactical January: A Proverb a Day – Keeps Stupidity at Bay! Pro 16:1 The…
DetailsWarm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders CrossFit Ft. Bragg January: A Proverb a Day – Keeps Stupidity at Bay! Pro 15:1 A gentle answer turns away wrath, But a harsh word stirs up anger. Pro 15:2 The tongue of the wise makes knowledge acceptable,…
DetailsWarm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) Relaxed Training Atmosphere – CF NYC January: A Proverb a Day – Keeps Stupidity at Bay! Pro 14:1 The wise woman builds her house, But the foolish tears it down with her…
DetailsThomas Watson – 1686 “If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause? What a might…
DetailsWarm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) Lisbeth practicing the Arm-Bar Stretch January: A Proverb a Day – Keeps Stupidity at Bay! Pro 12:1 Whoever loves discipline loves knowledge, But he who hates reproof…
DetailsWarm up 500 m row 3 minutes SHOT Drills 5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose…
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…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay Pro 9:1 Wisdom has built her house, She has hewn out her seven pillars; Pro 9:2 She has prepared her food, she has mixed her wine; She has also set her table; Pro 9:3 She has sent out her…
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