Maximum results. Minimal time. Minimal equipment.
3 Rounds for Time: 10 Turkish Get-ups R/L (24 kg) 10 Muscle ups Author Saxon George Mason (1725-1792), was a famous American Revolutionary statesman and delegate from Virginia to the Constitutional Convention. He practically wrote the first ten amendments to the United States Constitution, limiting the power of the government. George Mason stated before the…
DetailsWarm-up 5 Minutes of H2H Drills of choice (36 kg) AMRAP in 15 minutes: 5 Deadlifts 315 lbs (scale as appropriate) 10 Toes to the Bar Note: courtesy of www.crossfitfootball.com “I tremble for my country when I reflect that God is Just; that His justice cannot sleep forever.” –Thomas Jefferson, 1781 (Notes on the State…
DetailsKettlebell Fran 21-15-9 KB Thrusters (2-24kg) Pull-ups Battling Ropes Certification ’05 “Be strong and courageous, do not be afraid or tremble at them, for the LORD your God is the one who goes with you. He will not fail you or forsake you.” – Deut. 31:6
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 3-5 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
Details5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Psalm 1:1-6 How blessed is the man who does not walk in the counsel of the wicked, Nor stand in the path of sinners, Nor sit in the…
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#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsThis article was originally published in Bibliotheca Sacra, October – December 1963, Volume 120, Number 480, published by Dallas Theological Seminary. Used here by permission. Written by John Walvoord. © 1963 Dallas Theological Seminary Christ in His Resurrection – Part 3 The resurrection of Christ essential to all His work. Just as the bodily resurrection of…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Psalm 144:1-15 Blessed be the LORD, my rock, Who trains my hands for war, And my fingers for battle; My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under…
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 Revelation 19:11-16 And I saw heaven opened, and behold, a white horse, and He who sat on it is…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 3 seconds on top) 5 Weighted pull-ups w/24 kg KB 5 Box Jumps 24″ Isaiah 40:8 The grass withers, the flower fades, But the word of our God stands forever.
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