Maximum results. Minimal time. Minimal equipment.
Warm 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,…
Details7 Rounds for Time: 7 KB Swings (2 pood) 7 Clapping push-ups Real Christians in Action – http://www.activedutymissionary.org/ On July 20, 1775, Gen. Washington issued the order: “The General orders this the is to be religiously observed by the forces under his Command, exactly in the manner directed by the Continental Congress. It is therefore…
Details5 Rounds 50 meter Row 5 Pull-ups (2 pood) 5 Ring Dips (2 pood) 5 Dead lifts (225#) CrossFit KB Instructor Cert: Babylon, NY Constitution of the state of Vermont 1776, stated: “Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration,…
DetailsWarm up 3 rounds 25 Kettlebell Snatches L/R (1 pood) Work out 10,9,8,7,6,5,4,3,2,1 KB Swing (2 pood) Box Jumps United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion: Traditionally, organized education in the Western world was Church education. It could…
DetailsGrappler Circuit (modified) 15, 12, 9 For Time 1.5 pood Double Kettlebell Dead Clean Ring Dips Pull-ups United States Supreme Court 1925, in the case of Pierce v. Society of Sisters, 268 U.S. 510 (1925), stated: The fundamental theory upon which all governments in this Union repose excludes any general power of the state to standardize its…
DetailsWarm-up 5 rounds 2 Arm Bar Stretches (hold 3-5 seconds) 1 Turkish Get Up Workout 5 rounds of 3-5 Reps 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…
Details‘Honor your father and your mother, as the LORD your God has commanded you, that your days may be prolonged and that it may go well with you on the land which the LORD your God gives you. – Deuteronomy 5:16 HONOR YOUR FATHER AND MOTHER (which is the first commandment with a promise),– Ephesians…
Details50-40-30-20-10 Double unders KB Snatch (16kg/12kg) Courtesy Danny Vadala – CrossFit North Shore CrossFit North Shore – Beverly MA “ It is impossible to rightly govern the world without God and Bible.” – George Washington
Details5 Rounds for Time: 5 Back Squats (80% 1 rep max) 5 Double KB floor Presses 2 – 32 kg 5 Muscle ups Finish 10 – 40 yd Sprints Michael Reams, Seattle WA Take the Initiative by Oswald Chambers …add to your Faith virtue… – 2 Peter 1:5 Add means that we have to do…
Details“Locate & Render Safe” AMRAP (as many rounds as possible) in 20 Minutes Run 1 Lap 10 Kettlebell Snatch (R/L arm) 24 kg Courtesy of Mike Deavers OST Facility Eastern Command C.S. Lewis (1898-1963), a professor at Oxford University and a professor at Cambridge University, and renown English novelist, whose works include the famous Chronicles of Narnia, The…
Details