WOD 11-18-10

15, 10, 5 For Time:

Hang Power Snatch 135 lbs.

Box Jump 24″


In 1832, Noah Webster published his History of the United States, in which he wrote:

“The Brief exposition of the constitution of the United States, will unfold to young persons the principles of republican government; and it is the sincere desire of the writer that our citizens should early understand that the genuine source of correct republican principles is the Bible, particularly the new Testament or the Christian religion.

The Religion which has introduced civil liberty is the religion of Christ and His apostles, which enjoins humility, piety, and benevolence which acknowledges in every person a brother, or a sister, and a citizen with equal rights.  This is genuine Christianity, and to this we owe our free Constitutions of Government.

The moral principles and precepts contained in the Scriptures ought to form the basis of all our civil constitutions and laws… All the miseries and evils which men suffer from vice, crime, ambition, injustice, oppression, slavery and war, proceed from their despising or neglecting the precepts contained in the Bible.

When you become entitled to exercise the right of voting public officers, let it be impressed on your mind that God commands you to choose for rulers just men who will rule in the fear of God.  The preservation of a republican government depends on the faithful discharge of this duty;

If the citizens neglect their duty and place unprincipled men in office, the government will soon be corrupted; laws will be made not for the public good so much as for selfish or local purposes.

Corrupt or incompetent men will be appointed to execute the laws; the public revenues will be squandered on unworthy men; and the  rights of the citizens will be violated or disregarded.

If a republican government fails to secure public prosperity and happiness, it must be because the citizens neglect the divine commands, and elect bad men to make and administer the laws.”

WOD 11-17-10

KB Fran

21-15-9 For Time:

Thrusters (2 – 16 kg KBs)


In Webster’s Dictionary, the definition of the word Providence is given as:

The care and superintendence which God exercises over his creatures… Some persons admit a general providence, but deny a particular providence, not considering that a general providence consists of particulars.  A belief in divine providence is a source of great consolation to good men.  By divine providence is understood God himself.

WOD 11-16-10


5 minutes of SHOT Drills or light H2H Drills

5 rounds for Time:

10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance.

5 Strict Hanging Leg Raises (legs & arms straight)

3 Headstand presses (from rings- feel free to use bands for assistance/balance)

10 Snatch High-pulls 165 pound barbell

In Webster’s Dictionary (1828 edition), the definition of the word Property is given as:

The exclusive right of possessing, enjoying and disposing of a thing; ownership.  In the beginning of the world, the Creator gave to man dominion over the earth, over the fish of the sea and the fowls of the air, and over every living thing.  This is the foundation of man’s property in the earth and all its productions…. The labor of inventing, making or producing any thing constitutes one of the highest titles to property…It is one of the greatest blessings of civil society that the property of citizens is well secured.

CF Kettlebell Certification - Fayetteville PD Training Center
CF Kettlebell Certification – Fayetteville PD Training Center

WOD 11-15-10

KB Skill Day

For Time: 24 kg/16 kg Kettlebells

10 Russian Swings

10 Power Swings

10 American Swings

10 2-Hand Swing Releases

10 1-Arm Swings R/L

10 1/2 Rotation Switches

10 H2H Switches

5 1-Arm Floor Presses R/L

5 Double Arm Floor Presses

5 Arm-Bar Stretches R/L

10 TGU’s (Alternating sides R then L = 1 rep)

10 Dead Cleans R/L

10 (Swing) Cleans R/L

10 Bottoms up Cleans R/L

10 Double Cleans

10 Thrusters

10 Snatches R/L

10 Military Presses

10 Push Presses

John 1:1-5

“In the beginning was the Word, and the Word was with God, and the Word was God.  He was in the beginning with God.  All things came into being through Him, and apartfrom Him nothing came into being that has come into being.  In Him was life, and the life was the Light of men.  The Light shines in the darkness, and the darkness did not comprehend it.”

Day of Rest 11-14-10

Noah’s Webster’s 1828 edition of the American Dictionary contained a profuse amount of Holy Scripture, as he would use verses from the Old and New Testaments to clarify the context in which a word was to be used.  For example,, the definition of the word Faith includes the following sentences:

Being justified by faith. Rom. V.

Without faith it is impossible to please God. Heb. xi

For we walk by faith, not by sight. 2Cor.v.

With the heart man believeth to righteousness. Rom.x.

Your faith is spoken of throughout the whole world. Rom.i.

Hast thou faith? Have it to thyself before God. Rom.xiv.

Children in whom is no faith. Deut.xxxii.

WOD 11-13-10

For Time:

50 Burpee / KB Dead Clean and Press R/L (16 kg)

Noah Webster (1758-1843) Author of his American Dictionary of the English Languagepublished the first edition in November 1828.

Concerning  education Noah Webster stated:

“Education is useless without the Bible.”

“The Bible was America’s basic text book in all fields.”

“God’s Word, contained in the Bible, has furnished all necessary rules to direct our conduct.”

WOD 11-12-10

5 Rounds (90% 1 rep max)

3 Deadlifts

3 Weighted Pull-ups

3 Hand Stand Push-ups(parallettes)

5 Knees to Elbows

George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784:

“Almighty God; We make our earnest prayer that Thou wilt keep the United States in Thy Holy protection; and Thou wilt incline the hearts of the Citizens to cultivate a spirit of subordination and obedience to Government; and entertain a brotherly affection and love for one another and for their fellow Citizens of the United States at large, and particularly for their brethren who have served in the Field.

And finally that Thou wilt most graciously be pleased to dispose us all to do justice, to love mercy,, and to demean ourselves with that Charity, humility, and pacific temper of mind which were the Characteristics of the Divine Author of our blessed Religion, and without a humble imitation of whose example in these things we can never hope to be a happy nation.

Grant our supplication, we beseech Thee, through jesus Christ our Lord. Amen.”

WOD 11-11-10;


50 Half Rotation KB  Switches (16 kg)

10 rounds for time:

10 Hang Snatch High-Pulls (95# barbell)

3 Muscle ups

In August of 1831, While traveling through Chester County in New York, Alexis de Tocqueville had the opportunity to observe a court case.  He wrote:

“While I was in America, a witness, who happened to be called at the assizes of the county of Chester (state of New York), declared that he did not believe in the existence of God or the immortality of the soul.  The judged refused to admit his evidence,, on the ground that the witness had destroyed beforehand all confidence of the court in what he was about to say.  The newspapers related the fact with out any further comment.  The New York Spectator of August 23, 1831, relates the fact in the following terms:

“The court of common pleas of Chester county (New York), a few days since rejected a witness who declared his disbelief in the existence of God.  The presiding judge remarked, that he had not before been aware that there was a man living who did not believe in the existence of God; that this belief constituted the sanction of all testimony in a court of justice: and that he knew of no case in a Christian country, where a witness had been permitted to testify without such belief.”

WOD 11-10-10

KB Fran (Heavy)

21-15-9 For Time:

KB Thrusters ( 24 kg)


Alexis de Tocqueville is attributed with the observation:

“I sought for the key to the greatness and genius of America in her harbors…; in her fertile fields and boundless forests; in her rich mines and vast world commerce; in her public school system and institutions of learning.  I sought for it in her democratic Congress and in her matchless Constitution.

Not until I went into the churches of America and heard her pulpits flame with righteousness did I understand the secret of her genius and power.

America is great because America is good, and if America ever ceases to be good, America will cease to be great.”

Proverbs 14:34 “Righteousness exalts a nation, But sin is a disgrace to any people.”

WOD 11-9-10


50 KB Snatches R/L (16 kg)

10 Knees to Elbows

Tactical Athlete Total

Three attempts each at:

Back Squat

Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)


Weighted Pull-up

The CrossFit Total was created by mark Rippetoe.  He compiled the three most effective lifts for developing functional strength into one contest.  Now, all you have to do is add the weighted pull-up.  Be sure to pull with your palms facing out and make sure the front of your neck (not your chin) touches the bar; otherwise it’s just a good try.

The Constitution of the State of Connecticut 1776, stated:

“The People of this State… by the Providence of God…hath the sole and exclusive right of governing themselves as a free, sovereign, and independent State…and forasmuch as the free fruition of such liberties and privileges as humanity, civility, and Christianity call for, as is due to every man in his place and proportion…hath ever been, and will be the tranquility and stability of Churches and Commonwealth; and the denial thereof, the disturbances, if not the ruin of both. (until 1818)