Maximum results. Minimal time. Minimal equipment.
10,9,8,7,6,5,4,3,2,1 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…
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…
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 ! January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 11 A false balance is an abomination to the Lord, but a just weight is his delight.…
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