Warm-up 5 rounds 2 Arm Bar Stretches (hold 3-5 seconds) 1 Turkish Get Up Workout 5 rounds of 3-5 Reps Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of…
Details50-40-30-20-10 Double unders KB Snatch (16kg/12kg) Courtesy Danny Vadala – CrossFit North Shore CrossFit North Shore – Beverly MA “ It is impossible to rightly govern the world without God and Bible.” – George Washington
Details5 Rounds for Time: 5 Back Squats (80% 1 rep max) 5 Double KB floor Presses 2 – 32 kg 5 Muscle ups Finish 10 – 40 yd Sprints Michael Reams, Seattle WA Take the Initiative by Oswald Chambers …add to your Faith virtue… – 2 Peter 1:5 Add means that we have to do…
Details“Locate & Render Safe” AMRAP (as many rounds as possible) in 20 Minutes Run 1 Lap 10 Kettlebell Snatch (R/L arm) 24 kg Courtesy of Mike Deavers OST Facility Eastern Command C.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…
DetailsTactical 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 The CrossFit Total was created by mark Rippetoe. He compiled the three most effective lifts for developing functional strength into one contest. Now, all you have…
Details‘Honor your father and your mother, as the LORD your God has commanded you, that your days may be prolonged and that it may go well with you on the land which the LORD your God gives you. – Deuteronomy 5:16 HONOR YOUR FATHER AND MOTHER (which is the first commandment with a promise),– Ephesians…
Details5 rounds for time: Sprint 100 yards 6 right arm KB power snatch 32 kg 6 left arm KB power snatch 32 kg 12 pull ups Brandon Millsaps demonstrating the TGU United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion:…
DetailsWarm up 3 rounds of: 25 KB Snatches each arm (1 pood/16 kg) Work out 15, 10, 5 Hang Power Snatch 135 lbs Box Jumps 24″ Pull Up Andrew Jackson (1767-1845), the 7th President of the USA. In 1832, President Andrew Jackson vetoed the Bank Renewal Bill, preventing the establishment of the Bank of the United…
DetailsWarm up 5 Minutes SHOT Drills (12 pound shot) Work Out For Time: 40, 30, 20, 10 KB Swings (24 kg, variation of choice) Ring Push Ups Sit Ups CF KB certification – RedPoint Climbing – Fayetteville, NC Congress of Massachusetts, Provincial 1774, resolved: “Resistance to tyranny becomes the Christian and social duty of each…
DetailsWarm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! William Henry Seward (1801-1872)…
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