Maximum results. Minimal time. Minimal equipment.
KB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885. As a physicist and chemist, he revolutionized the medical field by establishing…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated: “In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist. Then they came for the Jews, and I didn’t speak…
Details6 Rounds for Time: 5 Turkish Get-ups R/L (24kg) 5 Muscle Ups In his Book, The Great Evangelical Disaster, Francis Shaeffer warned: “…Something has happened in the last sixty years (1920-1980’s). The freedom that once was founded on a Biblical consensus and a Christian ethos has now become autonomous freedom, cut loose from all constraints.…
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#) 101st Airborne, D-Day Albert Einstein, exiled from Germany because he was a Jew, noticed the…
DetailsThe War of Truth A Sermon (No. 112) Delivered on Sabbath Morning, January 11, 1857, by the REV. C.H. SPURGEON at the Music Hall, Royal Surrey Gardens. “And Moses said unto Joshua, Choose us out men and go out, fight with Amalek; to-morrow I will stand on the top of the hill with the rod…
Details10 Minutes: 5 Minutes KB Snatch Right (16 kg) 5 Minutes KB Snatch Left (16 kg) Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top. Take a 5-10 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
DetailsWarm -up 5 Minutes S.H.O.T Drills (8 or 12 pounds) 5 Rounds: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints Library of Congress 1800, was set up primarily to assist Congressmen in preparing laws, although it was open to all scholars.…
DetailsSWAT Gear Shuttle 3 rnds for Time: 10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start. 10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start. 10x burpee + Overhead…
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…
DetailsWarm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box Jack Morrison, Director of Training, www.mastersmission.org “From the Gadites there came [fn] over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield…
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