Linda (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 Kettlebell Level 1 Certification – CrossFit La Verne, CA January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 22 Pro 22:1 A {good} name…
Details“The magnet of mercy does not draw us so near to God as the cords of affliction. When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30). When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him. When the prodigal…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 20 Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise. Pro 20:2 The terror of a king is like the growling of a lion; He who provokes him…
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) January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 19 Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse in speech and…
DetailsWarm-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! PROVERBS 18 Pro 18:1 He who separates himself seeks…
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! PROVERBS 17 Pro 17:1 Better is a dry morsel and quietness with it Than a house…
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! PROVERBS 16 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! PROVERBS 15 A soft answer turns away wrath, but a harsh word stirs up anger. 2 The tongue of the wise commends knowledge, but the mouths…
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…
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…
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