Maximum results. Minimal time. Minimal equipment.
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) KB cert CrossFit North Shore, Beverly, MA…
Details15-12-9 for Time: Double KB High-Pull (24 kg) Ring Dips Pull-ups Samuel Rutherford (1600-1661), was an English leader, who, in 1644, wrote the tremendously influential book Lex, Rex or The Law and the Prince. This book challenged the “divine right of kings.” which said the king was God’s appointed regent. Rutherford stated instead that all men,…
Details5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) ACM – a.k.c. The Common Man Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII. He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia. He won…
DetailsChrist in His Resurrection – Part 1 By John Walvoord This article was originally published in Bibliotheca Sacra, April – June 1963, Volume 120, Number 478, published by Dallas Theological Seminary. Used here by permission. © 1963 Dallas Theological Seminary The resurrection of Jesus Christ is one of the fundamental truths of Christian faith. As…
DetailsWarm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints TGU w/ Mikaela Harf – CrossFit-X, Bellingham, WA “And he said unto me, My grace is sufficient for…
DetailsWarm-up 500 meter Row 3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Finish 500m row “Train up a child in the way he should go, Even when he is old he will not depart from it.” – Proverbs 22:6 (March 2010 Family Ministries Newsletter) How Dr. Spock is Destroying America by Reb…
DetailsWarm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints Tactical Athlete Cert March 2010, NNSA Sir William Thompson, Lord Kelvin (1827-1907), the famous scientist who developed degrees…
DetailsABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Vanessa & Alicia fine tuning the TGU Thomas a’ Kempis (1380-1471), a writer during the Middle…
DetailsAMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Sweat angle of new Tactical Athlete T-shirt – courtesy of Dale King John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673: “No man or angel can know how God would be worshiped and served…
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