Category Archives: Workout Of the Day – WOD

WOD 4-8-13

AMRAP 20 minutes (i.e. As Many Reps as Possible)

3 Muscle ups

5 KB swing (32 kg)

7 Box Jumps


John Wingate Thorton, in his book The Pulpit of the American Revolution, 1860, wrote:

“The highest glory of the American Revolution, said John Quincy Adams, was this: it connected, in one indissoluble bond, the principles of civil government with the principles of Christianity.”

WOD 4-6-13

Warm -up

5 Minutes S.H.O.T Drills (8 or 12 pounds)

5 Rounds:

3 Deadlifts (90% of 1 rep max)

3 Pull-ups (32 kg)

3 Handstand Push-ups (Rings or parralettes)


5  50 yard Sprints

Why no one robs a 7- 11 in Israel
Why no one robs a 7- 11 in Israel

Perspectives: Modern-day implications of shari’a law

Library of Congress 1800, was set up primarily to assist Congressmen in preparing laws, although it was open to all scholars. Burned by the British during the war of 1812, it was subsequently rebuilt.  In 1897, it was relocated into its present building, and an annex was added in 1938.  Numerous quotations from Scripture can be found within the halls of the Library of Congress.  President Eliot of Harvard selected the following verse to be inscribed on the walls:

“He hath showed thee, O man, what is good; and what doth the Lord require of thee, but to do justly and love mercy and walk humbly with thy God.” (Micah 6:8)

The lawmakers’ library has engraved the quote from the Psalmist:

“The heavens declare the glory of God, ;and the firmament showeth His handiwork.” -Psalm 19:1

Also inscribed is the verse:

“The light shineth in darkness, and the darkness comprehendeth it not.” -John 1:5

WOD 4-5-13

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L


Isaiah 40:28-31

Do you not know? Have you not heard? The Everlasting God, the LORD, the Creator of the ends of the earth Does not become weary or tired. His understanding is inscrutable.

He gives strength to the weary, And to him who lacks might He increases power.

Though youths grow weary and tired, And vigorous young men stumble badly,

Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.

WOD 4-4-13

Warm up

50 KB Snatches each arm (12 or 16 kg)

5 Rounds for Time:

3 Deadlifts (85% 1 rep max)

5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings)

Cool Down

50 Double KB Jerk (or push press) (12-16 kg)

KB cert CrossFit North Shore, Beverly, MA
KB cert CrossFit North Shore, Beverly, MA

George Santayana (1863-1952), was an American philosopher, essayist, and poet.  He taught philosophy at Harvard University for 23 years. George Santayana taught:

“Those who cannot remember the past are condemned to repeat it.”

In his Dialogues in Limbo, 1926, Santayana wrote:

“Religion in its humility restores man to his only dignity, the courage to live by grace.”

In The Genteel Tradition at Bay, 1931, Santayana wrote:

“There is nothing impossible in the existence of the supernatural: its existence seems to me decidedly probable.”

WOD 4-3-13

15-12-9 for Time:

Double KB Cleans (24 kg)

Ring Dips



Samuel Rutherford (1600-1661), was an English leader, who, in 1644, wrote the tremendously influential book Lex, Rex or The Law and the Prince.  This book challenged the “divine right of kings.” which said the king was God’s appointed regent.  Rutherford stated instead that all men, even the king, were under the law and not above it.  He agreed tht rulers derived their authority from God, as written in Romans 13:1-4, but he stressed that God gives this authority through the people.  He cited the following biblical passages in support:

II Samuel 16:18, ‘Hushai said to Absalom, Nay, but whom the Lord and the people, and all the men of Israel choose,, his will I be, and with him will I abide'; Judges 8:22, ‘The men of Israel said to Gideon, Rule thou over us'; Judges 9:6, ‘The mend of Shechem made Abimelech king'; II Kings 14:21, ‘The people make Azariah king'; I Samuel 12:1, II Chronicles 23:7.

This book, which created an immediate controversy, was banned in Scotland and publicly burned in England. Rutherford, who was one of the Scottish commissioners at Westminster Abbey in London and Rector of St. Andrew’s Church in Scotland,, was placed under house arrest and summoned to trial before the Parliament in Edinburgh.  He died shortly thereafter, before the orders could be carried out.  In his book, Lex, Rex, Samuel Rutherford introduced the political concept:  “All Men are created equal.”

WOD 4-2-13


50 KB Snatches each arm (12 or 16 kg)


Double KB Clean & Jerk (24 kg)


Kettlebell Certification - Bellingham, WA - April 27-28, 2010
Kettlebell Certification – Bellingham, WA

In the Declaration of Independence, God is mentioned four times:

1) ” The Laws of Nature and of Nature’s God…” the “Laws of Nature” refer the natural laws God built into man and creation.  The laws of “Nature’s God” references God’s laws are found in the Bible.

2)”All Men are created equal, they are endowed by their Creator with certain unalienable Rights…” “Creator” is a reference to the Creator Cod.

3)”Appealing to the Supreme Judge of the World for the Rectitude of our Intentions….” The Supreme Judge of the world is God.

4)”With a firm Reliance on the Protection of Divine Providence….” A reference to God’s power, wisdom, and sovereignty.

David Barton from drives home the important point that a nation’s laws legislation, and policy will reflect it’s theology and belief (or non-belief) in God:

“Of course, considering the spiritual implications of a policy is important only if there is a God, only if He has established transcendent rights and wrongs, and only if He responds on that basis.  However, if one accepts these “ifs,” then public policy must be analyzed accordingly.”

WOD 3-30-13

Warm -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)


5  50 yard Sprints


Revelation 19:11-16

And I saw heaven opened, and behold, a white horse, and He who sat on it is called Faithful and True, and in righteousness He judges and wages war.11

His eyes are a flame of fire, and on His head are many diadems; and He has a name written on Him which no one knows except Himself.12

He is clothed with a robe dipped in blood, and His name is called The Word of God.13

And the armies which are in heaven, clothed in fine linen, white and clean, were following Him on white horses.14

From His mouth comes a sharp sword, so that with it He may strike down the nations, and He will rule them with a rod of iron; and He treads the wine press of the fierce wrath of God, the Almighty.15

And on His robe and on His thigh He has a name written, “KING OF KINGS, AND LORD OF LORDS.”16

WOD 3-29-13

AMRAP 20 minutes (i.e. As Many Reps as Possible)

3 Muscle ups

5 KB swing (32 kg)

7 Box Jumps

Sweat angle of new Tactical Athlete T-shirt - courtesy of Dale King
Sweat angle of new Tactical Athlete T-shirt – courtesy of Dale King

John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673:

“No man or angel can know how God would be worshiped and served unless God reveal it: He hath revealed and taught it us in the Holy Scriptures by inspired ministers, and in the Gospel by His own Son and His apostles, with strictest command to reject all other traditions or additions whatever.”

In Paradise Lost, written in 1667, John Milton coined the lines:

“A heaven on earth.”

“All hell broke loose.”

Psalms 119:134 “Redeem me from the oppression of man, that I may keep Your precepts.”

WOD 3-28-13

Static Hold Strength Builder
3 rounds (50% of max hold time for each exercise)
Hand Stand Holds
Back Lever
Front Lever
5 rounds (3-5 reps)
Deadlift (80% of 1RM)
Front Squat (80% of 1RM)
Double KB MP, PP or Jerk (32 kg)
5 – 40 yd sprints
“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.- Galatians 5:22-23

James Madison, in 1778 wrote:

“We have staked the whole future of American civilization, not upon the power of government, far from it.  We have staked the future of all our political institutions upon the capacity of mankind for self- government; upon the capacity of each and all of us to govern ourselves, to control ourselves, to sustain ourselves according to the Ten Commandments of God.”

WOD 3-27-13

21-15-9 for Time:

1 Arm Thruster R (24 kg)

1 Arm Thruster L (24 kg)



Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated:

“In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist.  Then  they came for the Jews, and I didn’t speak up because I wasn’t a Jew.  Then they came for the trade unionists, and I didn’t speak up because I wasn’t a trade unionist.  Then they came for the Catholics, and I didn’t speak up because I was a Protestant.  Then they came for me, and by that time no one was left to speak up.”

Psalms 119:45-46 “And I will walk at liberty, for I seek Your precepts. I will also speak of Your testimonies before kings and shall not be ashamed.”