Maximum results. Minimal time. Minimal equipment.
Warm-up 5 minutes of S.H.O.T. Drills (8# shot) 5 rounds x 5 reps DeadLifts (80% of 1rm) Muscle-ups Hanging Leg raise Constitution of the State of North Carolina, 1776, stated: ” There shall be no establishment of any one religious church or denomination in this State in preference to any other. Article XXXII That no…
DetailsMatthew 22:37-39 “And He said to him, ‘YOU SHALL LOVE THE LORD YOUR GOD WITH ALL YOUR HEART, AND WITH ALL YOUR SOUL, AND WITH ALL YOUR MIND.’ This is the great and foremost commandment. The second is like it, ‘YOU SHALL LOVE YOUR NEIGHBOR AS YOURSELF.’” Love to others – The more we believe,…
Details1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 for time: KB Swing (32 kg) Burpees Note: this workout was inspired by John Brookfield. He did 30 reps about 60 minutes. That’s about 40 minutes longer than I care to work! Although, it’s a nice goal to work towards. Fundamental Constitutions of the Carolinas 1663, drawn up by the famous philos0pher John Locke,…
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…
Details5 rounds for Time: 50 1-Arm KB Swings (alternating hands each rep) 24 kg 10 Burpees 1 minute rest in between rounds New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston. This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations.…
Details10,9,8,7,6,5,4,3,2,1, for Time: KB Thrusters (2 – 24 kg KBs) Muscle-Ups Windmills at the beach. New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston. This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations. T Young Timothy, Learnt sin to fly.…
Details5 Rounds (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows Yet those who wait for the LORD Will gain new strength; They will mount up {with} wings like eagles, They will run and not get tired, They will walk and not become weary. – Isaiah 40:31…
Details3 Rounds 10 Turkish Get-ups R/L (24 kg) 10 Muscle-Ups New England Primer 1691, was entering its second edition, as advertised by Benjamin Harris of Boston. This famous little book was used to teach colonial era children the alphabet, using rhyme and illustrations. P Peter deny’d, His Lord and cry’d Q Queen Ester sues, and…
Details“Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, looking unto Jesus….” Hebrews 12:1-2 New England Primer 1691, was entering its second…
Details4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run “Every thinking man, when he thinks, realizes that the teachings of the Bible are so interwoven and entwined with our whole civic and social life that it would be literally impossible for us to figure ourselves what that life…
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