WOD 2-29-12

Tommy V (KB version)

21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope

21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope

15 Thrusters (2 – 1.5 pood KBs) 6 ascents 15′ rope

Practicing the Shooters Push-up at FLETC

In early 1773, the men of Marlborough, Massachusetts declared unanimously:

“Death is more eligible then slavery.  A free-born people are not required by the religion of Jesus Christ to submit to tyranny, but may make use of such power as God has Given them to recover and support their laws and liberties… We implore the Ruler above the skies, that He would make bare and His arm in defense of His Church and people, and let Israel go.”

WOD 2-28-12

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 Left (24 kg)

1 minute – 1 arm swings Right (24 kg)


George Washington proclaimed: “We ought to be no less persuaded that the propitious smiles of Heaven can never be expected on a nation that disregards the eternal rules of order and right which Heaven itself have ordained.”

“But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.” - James 1:25

WOD 2-27-12

10 Minutes

As Many Reps As Possible:

TGU’s – 24 kg KB

Alternate sides after each rep.  Use strict form.  Do not sacrifice form for reps !


5 – 50 yd Hill Sprints


Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:

“God who gave us life gave us liberty.  And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”

Day of Rest 2-26-12

Liberty or Death TA Shirt - Back

“Now the Lord is the Spirit, and where the Spirit of the Lord is, there is liberty.” 2 Corinthians 3:17

Thomas Paine (1737-1809), was the American Revolutionary author who wrote a famous 16 pamphlet series entitled, The American Crisis, which he signed “Common Sense.”  Greatly fanning the flames of colonial independence, his first essay issued December 23,1776, was read aloud to the Colonial Army at Valley Forge by order of General Washington. In it, Paine wrote:

“Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.

What we obtain too cheaply, we esteem too lightly; ’tis dearness only that gives everything its value.  Heaven knows how to put a price upon its goods; and it would be strange indeed if so celestial an article as freedom should not be highly rated.

Yet that we may not appear to be defective even in earthly honors, let a day be solemly set apart for proclaiming the charter; let it be placed on the divine law, the Word of God; let a crown be placed thereon.

The Almighty implanted in us these inextinguishable feelings for good and wise purposes.  They are guardians of His image in our heart.  They distinguish us from the heard of common animals.”

WOD 2-25-12

5 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

50  1-Arm KB Swings (alternating hands each rep)

10 Burpees

1 minute rest in between rounds


Dr. Jedidiah Morse, founding father, warned: ” Whenever the pillars of Christianity shall be overthrown, our present republican forms of government, and all the blessings which flow from them, must fall with them.”

“For no man can lay a foundation other than the one which is laid, which is Jesus Christ.” – 1 Corinthians 3:11

WOD 2-24-12

H2H Skill -Fun – Day!


5 minutes SHOT Drills

Practice 5 H2H Drills – 1 round of each drill of choice;

2 Minute Rounds/ 30 seconds rest between rounds


“Where the Spirit of the Lord is, there is freedom (liberty).” – 2 Corinthians 3: 17

Abraham Lincoln said, “I know that the Lord is always on the side of the right.  But it is my constant anxiety and prayer that I and this nation should be on the Lord’s side.”

WOD 2-23-12

21-15-9 for Time:

1 Arm Thruster R (24 kg)

1 Arm Thruster L (24 kg)



Humanism: A New Religion by Francis Potter

“Education is the most powerful ally of Humanism (atheism), and every American public school is a school of Humanism.  What can the theistic Sunday Schools, meeting for an hour once a week,, and teaching only a fraction of the children, do to stem the tide of a five-day program of humanistic teaching?”

“See to it that no one takes you captive through philosophy and empty deception, according to the tradition of men, according to the elementary principles of the world, rather than according to Christ.” – Colossians 2:8

Founding Father John Adams‘ wrote the following words to Thomas Jefferson:

“Have you ever found in history, one single example of a Nation thoroughly corrupted that was afterwards restored to virtue?… And with out virtue, there can be no political liberty…. Will you tell me how to prevent luxury from producing effeminacy, intoxication, extravagance, vice and folly?”

WOD 2-22-12

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

CF Kettlebell Cert - CrossFit Deep Ellum, Dallas, TX
CF Kettlebell Cert – CrossFit Deep Ellum, Dallas, TX

Robert Morris Page (1903-1970), was a physicist who invented pulsation radar used for the detection of aircraft.  he served with the Naval Research Laboratory in Washington, D.C., received the U.S. Navy Distinguished Civilian Service Award, the Presidential Certificate of merit, the IRE Fellowship Harry Diamond Memorial Award, and the Stuart Ballantyne Medal of the Franklin Institute.  Robert Morris Page held thirty-seven patents, mostly in radar.  He wrote:

“The authenticity of the writings of the prophets, though the men themselves are human, is established by such things as the prediction of highly significant events far in the future that could be accomplished only through a knowledge obtained from a realm which is not subject to the laws of time as we know them.

One of the great evidences is the long series of prophecies concerning Jesus the Messiah.  These prophecies extend hundreds of years prior to the birth of Christ.  They include a vast amount of detail concerning Christ himself, His nature and the things He would do when He came – things which to the natural world, or the scientific world, remain to this day completely inexplicable.”

WOD 2-21-12

5 rounds of the following:

3 Clean Pulls

3 Power Cleans

3 Push Press

3 Push Jerks

3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

** Courtesy of CrossFitFootball.com – Thanks John!


Constitution of the State of Ohio, November 1, 1802, stated:

“Article VIII, Section 3.  Religion, morality, and knowledge, being essentially necessary to the good of government and the happiness of mankind, schools and the means of instruction shall forever be encouraged by legislative provision.”

Motto of the State of Ohio 1959, stated:

“With God All Things are Possible”

WOD 2-20-12

5 rounds for time:

Sprint 100 yards

12 Snatches R/L – 24 kg KB

12 Pull Ups


James Edward Oglethorpe (1696-1785), was the founder of the Colony of Georgia, named for King George II in 1732.  The colony was conceived as a place of refuge for poor debtors from England and persecuted Protestants from Europe.  As the settlers touched the shore, they knelt and declared:

“Our end in leaving our native country is not to gain riches and honor, but singly this: to live wholly to the glory of God.”

Their objective was: “To make Georgia a religious colony.”