For Time: 30 Turkish Get-ups (each arm) 24 kg men, 12 kg women 30 Muscle-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 31 The words of King Lemuel. An oracle that his mother taught him: 2 What are you doing, my son? What are you doing, son of my womb? What are…
DetailsKB WOD 10-9-8-7-6-5-4-3-2-1 KB Snatches (# of reps per arm) 24 kg men/12 kg women Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 30 The words of Agur son of Jakeh. The oracle. The man declares, I am weary, O God; I am weary, O God, and worn out. 2 Surely I…
DetailsWarm up 5 Minutes SHOT Drills (12 pound shot) Work Out For Time: 40, 30, 20, 10 KB Swings (24 kg, variation of choice) Ring Push Ups Sit Ups Congress of Massachusetts, Provincial 1774, resolved: “Resistance to tyranny becomes the Christian and social duty of each individual… Continue steadfast, and with a proper sense…
DetailsWhat is Truth? John 18:33-38 “… For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.” “For the Law was given through Moses; grace and truth were realized through Jesus Christ.” John 1:17 Jesus said to him,…
DetailsWarm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! TGU with Kristy…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose of performing a light weight low bar back squat…
DetailsHelen 3 rounds for time: 400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 25 These also are proverbs of Solomon which the men of Hezekiah king of Judah copied. 2 It is the glory of God to conceal things, but the glory…
DetailsKaren For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB) January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 24 Be not envious of evil men, nor desire to be with them, 2 for their hearts devise violence, and their lips talk of trouble. 3 By wisdom a house is built,…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 23 When you sit down to eat with a ruler, observe carefully what is before…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans Kettlebell Level 1 Certification – CrossFit La Verne, CA January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 22 Pro 22:1 A {good} name…
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