Maximum results. Minimal time. Minimal equipment.
10 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 ! “A thorough knowledge of the Bible is worth more than a college education” – President Theodore Roosevelt
DetailsKB Grace 30 reps for time: Clean and Jerk 2 – 32 kg (i.e. 70 #) KBs “Progress has brought us both unbounded opportunities and unbridled difficulties. Thus,, the measure of our civilization will not be that we have done much,, but what we have done with that much. I believe that the next…
DetailsWarm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean, Ring Dips
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…
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,…
DetailsCrossFit Total Three attempts each at: Back Squat Shoulder Press Deadlift Note: Be sure to warm up properly prior to performing your 1 rep max.
DetailsFilthy-Fifty 50 perfect reps per exercise, start the clock and get after it! Pull-Ups KB Swings (24 kg) Ring Push-ups Sit Ups Wall Ball Substitute (24 kg)
DetailsDirty Dozen 12 reps of 12 Exercises. Starting the clock and running through each. Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…
DetailsPerform for Time: Deadlift 5-5-5-5-5 reps As Many Reps As Possible for 5 Minutes Double kettlebell Press, Push Press, or Jerk Procedure: Clean 2 – 24 kg KBs to the rack position, then have someone start the timer. Do as many overhead lifts as possible without setting down either KB. Every time your arms lock…
Details