Maximum results. Minimal time. Minimal equipment.
21-15-9 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 of the following: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 RM Power Clean *Rest 2 minutes between rounds ** Courtesy of CrossFitFootball.com – Thanks John! Constitution of the State of Ohio, November 1, 1802, stated: “Article VIII, Section 3. Religion,…
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 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 Emancipation Act in England:…
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 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.…
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