Category Archives: Exercises & Demos

WOD 7-23-10

AMRAP in 20 Minutes

3 Muscle-ups

5 KB Swings (24 kg)

7 Box Jumps

In Advice to the Young, published in 1832, Noah Webster wrote:

“The ‘Advice to the Young’… will be useful in enlightening the minds of youth in religious and moral principles, and serve… to restrain some of the common vices of our country…. To exterminate our popular vices is a work of far more importance to the character and happiness of our citizens than any other improvements in our system of education.”

WOD 6-18-10

As many rounds as possible in 12 minutes:

3 Handstand Push Ups

5 Pull Ups

7 Knees to Elbows

Cool Down:

2 minutes Pummeling Drill with partner or Shadow Box


Mighty Men of Valor

The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who bore shield and sword and shot with bow and {were} skillful in battle, {were} 44,760, who went to war. – 1 Chronicles 5:18

From the Gadites there came over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield and spear, and whose faces were like the faces of lions, and {they were} as swift as the gazelles on the mountains.

These of the sons of Gad were captains of the army; he who was least was equal to a hundred and the greatest to a thousand.

These are the ones who crossed the Jordan in the first month when it was overflowing all its banks and they put to flight all those in the valleys, both to the east and to the west. – I Chronicles 12:8, 14-15

Saint Petersburg Elite Kettlebell Training Camp