Maximum results. Minimal time. Minimal equipment.
5 Minutes of each drill: SHOT Drills (8-12# shot) H2H Drills (12-16 kg KB) 100 KB Snatch for time – alternate L/R as needed (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! Pro 31:1 The words of King Lemuel, the oracle which his mother taught him: Pro 31:2 What, O my…
DetailsFor Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups January: A Proverb a Day – Keeps Stupidity at Bay! Pro 30:1 The words of Agur the son of Jakeh, the oracle. The man declares…
Details“A godly man is heavenly in his disposition. He sets his affections on things above (Col. 3:2). He sends his heart to heaven before he gets there; he looks upon the world as but a beautiful prison and he cannot be much in love with his fetters, though they are made of gold. A holy…
Details10 rounds for time (24 kg) 1 One-Arm Swing (r) 1 KB Clean (r) 1 KB Front Squat (r) 1 MP (r) 1 KB Snatch (r) Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2… repeat for 10 rounds. January: A Proverb a Day –…
DetailsWarm-up 500 meter row 50 One-Arm Swings (switch hands every rep) 30 Reps: for time: Turkish Get-ups R/L =1 (16 or 24 kg) Muscle ups KB cert – CrossFit La Verne, CA January: A Proverb a Day – Keeps Stupidity at Bay! Pro 27:1 Do not boast about tomorrow, For you do not know what…
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…
DetailsWarm Up 500m row 5 Turkish Get-ups R/L (12 or 16 kg) 25 Snatches R/L (12 or 16 kg) 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…
DetailsWarm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups Nice hoodie Mike! January: A Proverb a Day – Keeps Stupidity at Bay! Pro 24:1 Do not be envious of evil men, Nor desire to be with…
Details10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…
Details“The magnet of mercy does not draw us so near to God as the cords of affliction. When Absalom set Joab’s corn on fire, then he came running to Absalom (2 Sam. 14:30). When God sets our worldly comforts on fire, then we run to Him, and make our peace with Him. When the prodigal…
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