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…
Details“A good father is one of the most unsung, unpraised, unnoticed, and yet one of the most valuable assets in our society.” – Billy Graham, Christian Evangelist The Image of God and Gender By Dr. Glenn S. Sunshine Published Date: June 16, 2010 From the beginning In the first two articles of this series, we…
Details5 rounds for time: Row 500 meters 3 Skin-the-Cat to L-sit pull-up combinations 3 Zercher Lifts (bar set at knee height) Note: if you can only do 2 then the weights too heavy, 5 then weights too light) 10 Kick-ups to handstand hold (3 seconds) against wall. On December 15, 1791, The Bill of Rights was…
DetailsWarm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…
DetailsHAPPY FLAG DAY! Warm-up 50 One Arm swings, switching hands each rep (16 kg) 10 Skin the Cats (on rings) 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 CrossFit Colosseum Kettlebell Certification – Toronto, Canada…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows WOD 7,6,5,4,3,2,1 Inverted hang/Skin the cat/burpee combo (on rings) Handstand Push ups Box Jumps On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free…
DetailsWarm up: 5 minutes of SHOT Dills 5 minutes of H2H Drills (light KB) Complete 10 rounds: Sprint 50 yards *Rest 30 secs between rounds Coaches Rudenev & Rachinsky On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the…
DetailsAMRAP in 20 minutes 30 reps 24 in. Box-jump 20 reps Double KB Push Press (24 kg) 20 Pull-ups On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions. The…
DetailsPsalms 44:1-8 O God, we have heard with our ears, Our fathers have told us The work that You did in their days, In the days of old.1 You with Your own hand drove out the nations; Then You planted them; You afflicted the peoples, Then You spread them abroad.2 For by their own sword…
Details3 Rounds for time: 7 Clean and Jerk 60 kg Barbell 14 Burpeess 21 KB Swing (American) 16 kg Olympic Training Center, Finland On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of…
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