Warm-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…
Details10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…
DetailsProvincial Congress of Massachusetts 1774, reorganized the Massachusetts militia, providing that over one-third of all new regiments be made up of “Minutemen.” The minutemen, known as such because they would be ready to fight at a minute’s notice, would drill as citizen soldiers on the parade ground, then go to the church to hear exhortation…
Details5 Rounds for time: 5 Power Cleans 185# 20 Double Unders “Train up a child in the way he should go…” Proverbs 22:6 Boston, Massachusetts, 1765, was the place where the famous Congregational Minister, Jonathan Mayhew of West Church, gave a patriotic sermon which reflected the Colonists’ feelings toward King George III’s hated Stamp Act:…
Details5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups (parallettes) 5 Knees to Elbows Ultimate Home (Front Porch) Gym: Tactical Rings, PU Bar, & Kettlebells Supreme court of Maryland 1799, in the case of Runkel v. Winemiller, rendered its opinion: Religion is of general and public concern, and on its…
DetailsAMRAP in 15 Minutes 5 KB Snatch/R (24 kg) 1 Reverse Turkish Get up/R 5 KB Snatch/L 1 Reverse Turkish Get-up/L Note: On 5th Snatch: 1) Hold the KB overhead 2) Slowly descend to the kneeling then supine position i.e. the 2nd half of the Turkish Get-up. 3) Once your back touches the ground, immediately…
DetailsWarm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean Ring Dips Conquerers of the TA 90 lbs Pull-up Challenge Charles Habib Malik (1906-1967), the Ambassador to the United Nations, from Lebanon,,…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Easy day at the CF Games New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Box Jumps Matthew 10:38 “And he who does not take his cross and follow after Me is not worthy of Me.” William Penn (1644-1718), the founder of Pennsylvania, at age 22 converted to the Christian truths of the Society of Friends, or Quakers, who at that time were…
DetailsThe Image of God and Creativity By Dr. Glenn Sunshine|Published Date: July 28, 2010 In God’s image Although the term “image of a god” in the ancient near east conveyed the idea of being a representative or steward of a god, the Biblical phrase also points to those things in human beings that make us similar…
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