Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Clean & Jerk (or push press) (12-16 kg) George Mason, father of the…
Details10 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…
Details“Now the Lord is the Spirit, and where the Spirit of the Lord is, there is liberty.” 2 Corinthians 3:17 Thomas Paine (1737-1809), was the American Revolutionary author who wrote a famous 16 pamphlet series entitled, The American Crisis, which he signed “Common Sense.” Greatly fanning the flames of colonial independence, his first essay issued December 23,1776, was…
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…
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…
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