Maximum results. Minimal time. Minimal equipment.
5 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…
Details15-12-9 for Time: Double KB High-Pull (24 kg) Ring Dips Pull-ups CrossFit NYC – The Black Box January: A Proverb a Day – Keeps Stupidity at Bay! Pro 8:1 Does not wisdom call, And understanding lift up her voice? Pro 8:2 On top of the heights beside the way, Where the paths meet,…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 3,3,3,3,3,3 85% of 1 Rep Max Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up January: A Proverb a Day – Keeps Stupidity at Bay PROVERBS 7 My son, keep my…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay Pro 6:1 My son, if you have become surety for your neighbor, Have given a pledge for a stranger, Pro 6:2 {If} you have been snared with the words of your mouth, Have been caught with the…
DetailsJanuary: A Proverb a Day – Keeps Stupidity at Bay Pro 5:1 My son, give attention to my wisdom, Incline your ear to my understanding; Pro 5:2 That you may observe discretion And your lips may reserve knowledge. Pro 5:3 For the lips of an adulteress drip honey And smoother than oil…
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 Maureen Bending Steel Being coached by Bud Jeffries Bud, Maureen and her new art project! January: A Proverb a Day – Keeps Stupidity at Bay…
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…
Details5 Rounds for Time: 10 Double KB Clean & Jerk (24 kg) a.k.a. Long Cycle 10 Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 2:1 My son, if you will receive my words And treasure my commandments within you, Pro 2:2 Make your ear attentive to wisdom, Incline your heart…
Details21-15-9 for time: Double KB Clean & Jerk (2 – 24 kg) Muscle-Up January: A Proverb a Day – Keeps Stupidity at Bay Pro 1:1 The proverbs of Solomon the son of David, king of Israel: Pro 1:2 To know wisdom and instruction, To discern the sayings of understanding, Pro 1:3 To receive instruction in…
Details10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America. In 1775, after preaching a…
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