10 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 5-10 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
Details10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep. Use strict form. Do not sacrifice form for reps ! Finish 5 – 50 yd Hill Sprints Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 50 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsHenry Opukahai’a (d.1818), was the fist Hawaiian convert to Christianity. Orphaned at age 10, he was raised by his uncle to be a pagan priest (kahuna) of the Hawaiian religion. He grew disillusioned with the rituals and chants, and left on an American ship bound for New England with his hawaiian friend, Thomas Hopu. There…
DetailsH2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds “Where the Spirit of the Lord is, there is freedom (liberty).” – 2 Corinthians 3: 17 Abraham Lincoln said, “I know that the Lord is always…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Humanism: A New Religion by Francis Potter “Education is the most powerful ally of Humanism (atheism), and every American public school is a school of Humanism. What can the theistic Sunday Schools, meeting for an hour once a week,,…
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 CF Kettlebell Cert – CrossFit Deep Ellum, Dallas, TX Robert Morris Page (1903-1970), was a physicist who invented…
Details5 rounds for time: Sprint 100 yards 12 Snatches R/L – 24 kg KB 12 Pull Ups James Edward Oglethorpe (1696-1785), was the founder of the Colony of Georgia, named for King George II in 1732. The colony was conceived as a place of refuge for poor debtors from England and persecuted Protestants from Europe.…
DetailsFive rounds for time: Row 500 meters 12 Power clean, 135 pounds reps 15 KB Thruster, 2 – 16 kg Tactical Athlete Instructor Certification Daniel O’Connell (1775-1847), was an Irish patriotic leader and member of the English Parliament, 1829-1847. A famous orator, O’Connell was known as “The Liberator” because he was responsible for the Catholic…
DetailsWarm-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…
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