Maximum results. Minimal time. Minimal equipment.
Memorial Day WOD 10 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…
Detailswww.mastersmission.org Psalms 144:1 Blessed be the LORD, my rock, Who trains my hands for war, {And} my fingers for battle;1 My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under me.2 O LORD, what is man, that You take knowledge of…
DetailsAMRAP – 20 minutes (wear full gear or 30# vest) 3 Pull-ups 6 Burpees 9 Squats Run 50 Meters TGU with Nazo – St. Petersburg, Russia Schuyler Colfax (1823-1885), the Vice-President under Ulysses S. Grant, also served seven terms as a US congressman and was Speaker of the House from 1863-1869; he founded Daughters of…
DetailsTactical 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 for developing functional strength into one contest. Now, all you have…
DetailsJ.T. For Time: 21-15-9 Handstand Push-ups Ring Dips Ring Push-ups IKSFA Elite Training Camp – St. Petersburg, Russia Continental Congress July 1, 1776, heard John Adams declare his intentions to the delegates from the Thirteen Colonies: “Before God, I believe the hour has come. My judgement approves this measure, and my whole heart is in…
Details30 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! But in all these things we overwhelmingly conquer through Him who loved…
Details4 Rounds for Time: 25 ring push ups 25 pull-ups 25 Swings (1.5 pood) 200m run Tactical Athlete Instructor Certification Charles Robert Darwin (1809-1882), was a British naturalist who propounded a theory of origins known as evolution. Reflecting on his work near the end of his life, Charles Darwin confessed: “I was a young man…
Details10,9,8,7,6,5,4,3,2,1 Double KB Floor Press (24 kg) KB Snatches R/L (24 kg) Nairobi, Kenya – www.mastersmission.org Horace Greeley (1811-1872), was a tremendously influential American journalist, newspaper editor and politician. He made famous the phrase “Go West, Young Man!” In his Autobiography, Greeley wrote: “It is impossible to mentally or socially enslave a Bible-reading people. The…
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, “I…
DetailsWarm up 5 Minutes S.H.O.T. Drills Work out 5 rounds of 3-5 reps (85% of 1 rep max) Deadlift Weighted pull-up Handstand Push-up Hanging Leg raise Eastern Command Training Facility Designed & equipped by Jeff Martone Benjamin Harvey Hill (1823-1882), a noted statesman and orator from Georgia who opposed secession prior to the Civil War,…
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