Maximum results. Minimal time. Minimal equipment.
21-15-9 KB Snatches R/L (24 kg) Pull-ups Box Jumps Matthew 10:38 “And he who does not take his cross and follow after Me is not worthy of Me.” William Penn (1644-1718), the founder of Pennsylvania, at age 22 converted to the Christian truths of the Society of Friends, or Quakers, who at that time were…
Details5 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…
DetailsWarm-up 50 KB Snatches L/R (12 or 16 kg) 10 Turkish Get-ups L/R (12 or 16 kg) KB Fran 21-15-9 for Time: KB Thrusters (16 kg or 24 kg) Pull-ups Emma Willard (1787-1870), an American educator and historian, was a leader in the movement to provide higher education among women. In 1843 wrote: “The government…
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 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsThe Image of God and Spirituality By Dr. Glenn Sunshine|Published Date: July 14, 2010 In God’s image In the first articles of this series, we observed that the image of God means that we are created to be God’s representatives, regents, and stewards on earth; that this position is the foundation for human dignity and rights;…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) NOTE: Alternate sides after each rep! 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
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 A group of paratroopers at Marmion Farm, Normandy “I must study politics and war that my sons may…
DetailsBadger (KB version) 3 rounds for time 30 double KB cleans and front squats (2 – 24 kg KBs) 30 Pull-ups Run 800 meters Margaux Chan at 2012 CrossFit Games Psalm 97:11-12 “Light is shed upon the righteous and joy on the upright in heart. Rejoice in the LORD, you who are righteous and praise…
DetailsKB Elizabeth 21-15-9 for time Double clean (2 – 32kg KBs) Ring Dips Big Mike Dead-lifting Psalm 121 “I lift my eyes unto the his, where does my help come from? My help comes from the LORD the Maker of heaven and earth. He will not let your foot slip, he who watches over you…
DetailsKB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-up THE RESOLUTION I DO solemnly resolve before God to take full responsibility for myself, my wife, and my children. I WILL love them, protect them, serve them, and teach them the Word of God as the spiritual leader of my home. I WILL be faithful…
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