WOD 9-10-10

Warm up

5 minutes of H2H Kettlebell Drills (Keep it light and happy!)

AMRAP in 20 mins

2 Muscle ups

4 Handstand Pushups

8 KB Swings (2 pood)

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Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“Business underlies everything in our national life, including our spiritual life.  Witness the fact that in the Lord’s Prayer the first petition is for daily bread.  No one can worship God or love his neighbor on an empty stomach.”

WOD 9-9-10

Warm up

500 m row

3 minutes SHOT Drills

5 rounds of 5

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 1 rep max)

Note: The purpose of performing a light weight low bar back squat is assist the dead lift.  It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.

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Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

In 1917, President Woodrow Wilson gave his War Message to Congress.  He concluded  by saying:

“To such a task we can dedicate our lives and our fortunes, everything that we are and everything that we have, with the price of those who know that the day has come when America is privileged to spend her blood and her might for the principles that gave her birth and happiness and the peace which she has treasured.  God helping her, she can do no other.”

WOD 9-8-10

15-12-9 for Time:

Double KB Clean & Jerk (24 kg)

Ring Dips

Pull-ups

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“The history of Liberty is a history of limitations of governmental power, not the increase of it.  When we resist, therefore, the concentration of power, we are resisting the powers of death, because concentration of power is what always precedes the destruction of human liberties

There are a good many problems before the American people today, and before me as President, but I expect to find the solution to those problems just in the proportion that I am faithful in the study of the Word of God.”

WOD 9-7-10

Warm-up

50 KB Snatches R/L (16 kg)

10 Knees to Elbows

3,3,3,3,3,3  85% of 1 Rep Max

Back Squat

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

Deadlift

Weighted Pull-up

King CrossFit - Renton, WA
King CrossFit - Renton, WA

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

In 1911, at a Denver Rally, Woodrow Wilson remarked:

“Here is a nation God has builded by our hands.  What shall we do with it?

A nation which does not remember what it was yesterday, does not know what it is today, or what it is trying to do.  We are trying to do a futile thing if we do not know were we cam from or what we have been about….

The Bible…is the one supreme source of revelation of the meaning of life, the nature of God and spiritual nature and needs of men.  It is the only guide of life which really leads the spirit in the way of peace and salvation.

America was born a Christian nation.  America was born to exemplify that devotion to the elements of righteousness which are derived from the revelations of Holy Scripture.”

WOD 9-6-10

10,9,8,7,6,5,4,3,2,1

KB Swing (32kg)

Box Jumps

Direct Action Medical Network
Direct Action Medical Network

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“A man had deprived himself of the best there is in the world who has deprived himself of this, a knowledge of the Bible.  When you have read the Bible,, you will know it is the Word of God, because you will have found it the key to your own heart, your own happiness and your own duty.

I am sorry for the men who do don’t read the Bible every day.  I wonder why they deprive themselves of the strength and of the pleasure.”

Day of Rest 9-5-10

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Thomas Watson – 1686

“If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause?  What a might argument is this to stand up for the honor of Christ in times of apostasy!  Christ is interceding for us.  Does He present our names in heaven, and shall not we profess His name on earth?” – Body of Divinity, pg 185

WOD 9-4-10

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

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Latin: To Liberate the Oppressed
Latin: To Liberate the Oppressed

“May he vindicate the afflicted of the people, Save the children of the needy And crush the oppressor.” – Psalm 72:4

“To vindicate the orphan and the oppressed, So that man who is of the earth will no longer cause terror.” - Psalm 10:18

“THE SPIRIT OF THE LORD IS UPON ME, BECAUSE HE ANOINTED ME TO PREACH THE GOSPEL TO THE POOR. HE HAS SENT ME TO PROCLAIM RELEASE TO THE CAPTIVES, AND RECOVERY OF SIGHT TO THE BLIND, TO SET FREE THOSE WHO ARE OPPRESSED,” Luke 4:18

“The LORD also will be a stronghold for the oppressed, A stronghold in times of trouble;” Psalm 9:9

‘Thus says the LORD, “Do justice and righteousness, and deliver the one who has been robbed from the power of his oppressor.” – Jeremiah 22:3

WOD 9-3-10

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups

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Psalm 15

“O LORD, who may abide in Your tent? Who may dwell on Your holy hill?

He who walks with integrity, and worksrighteousness, And speaks truth in his heart.

He does not slander with his tongue, Nor does evilto his neighbor, Nor takes up a reproach against his friend;

In whose eyes a reprobate is despised, But who honors those who fear the LORD; He swears to his own hurt and does not change;

He does not put out his money at interest, Nordoes he take a bribe against the innocent. He who does these things will never be shaken.”

WOD 9-2-10

Warm-up

100 One-Arm Swings (alternate L/R as needed) 16 kg

5 Rounds for Time:

5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg

5 Muscle ups

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William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice on the Pennsylvania Supreme Court, 1857-68.  Justice William Strong Stated:

“You ask me what I think of Christ? He is the Chiefest among ten thousand, and altogether lovely-my Lord, my Savior, my God.

What do I think of the Bible? It is the infallible Word of God, a light erected all along the shores of time to warn against the rocks and  breakers, and to show the only way to the harbor of eternal rest.”

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WOD 9-1-10

Joshie (KB version)

21 Reps 24 kg KB Snatch right arm, 21 L Pull-ups

21 Reps 24 kg KB Snatch left arm, 21 L Pull-ups

800 Meter Run

Alexander Solzchenitsyn (1918-    ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953.  He received the Nobel Prize for Literature in 1970 and was expelled from the country in 1974.  Alexander Solzhenitsyn proceeded to publish his telling book The Gulag Archipelago, 1974-79, which won international acclaim. In May of 1983, as he received the Templeton Prize for Progress in Religion, Solzhenitsyn expressed:

“Instead of the ill-advised hopes of the last two centuries, which have reduced us to insignificance and brought us to the brink of nuclear and non-nuclear death, we can only reach with determination for the warm hand of God, which we have so rashly and self-confidently pushed away.”

In commenting on the forces precipitating our culture’s decay, he stated laconically:

“Man has forgotten God, that is why this has happened.”