WOD 3-5-10

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


Boston Gazette September 1768, carried an article which read:

If an army should be sent to reduce us to slavery, we will put our lives in our hands and cry to the Judge of all the earth…. Behold, how they come to cast us out of this possession which Thou has given us to inherit.  Help us, Lord, our God for we rest on Thee, and in Thy name we go against this multitude.”

WOD 3-4-10

3 Round for Time:

10 Turkish Get-ups R/L (24kg)

10 Muscle Ups


Frank Borman (1928-    ), Commander of the Apollo VIII spacecraft, which was the first manned ship to orbit the moon,, shared this message on December 24, 1968, by remote television up-link as he looked at the earth from 240,000 miles away:

“In the beginning God created the heaven and the earth.  And the earth was without form, and void; and darkness was upon the face of the deep.  And the Spirit of God moved upon the face of the waters.  And God said Let there be light; and there was light… And God saw that it was good.”

WOD 3-3-10

5 Rounds for time:

3 Power Cleans (165#)

3 Front Squats (165#)

1 Push Jerk (165#)

Note: Be very technical on the above lifts.  Scale up or down as necessary.

Finish with 3 Rounds of:

3  Clean Grip High-Pulls (205#)

Note: The CGHPs are for power development, don’t let a weak or taxed grip be the limiting factor on this lift, use straps, if necessary.


Edward William Bok (1863-1930), a Dutch-born American journalist and editor of The Ladies’ Home Journal, wrote in the September 1894 issue of that popular magazine:

“There are myriads of people on this earth who believe in the divinity of Christ; people o f the finest minds and the greatest learning.  It is not a mark of intelligence to question divine things.  The divinity of Christ is a question of the heart.  No one who studies the Life of Christ can fail to believe that in Him the world had a Being unlike any other man, and His own teachings, His own words, His own life are the best proofs of his Divinity.”

WOD 3-2-10

5 Rounds

1 Double KB Military Press (32 kg)

3 Double KB Push Press (32 kg)

5 Double KB Jerk 5-5-5-5-5 (32 kg)

Note: Scale where appropriate.


Congress of the United States of America March 27, 1854, received the report of Mr. Meacham of the House Committee on the Judiciary:

“What is an establishment of religion? It must have a creed,, defining what a man must believe; it must have rites and ordinances, which believers must observe; it must have ministers of defined qualifications, to teach the doctrines and administer the rites; it must have tests for the submissive and penalties for the non-conformist. There never was an established religion with out all these….

At the adoption of the Constitution…every State…provided as regularly for the support of the Church as for the support of the Government….

Down to the Revolution, every colony did sustain religion in some form.  It was deemed peculiarly proper that the religion of liberty should be upheld by a free people.

Had the people, during the Revolution, had a suspicion of any attempt to war against Christianity, that Revolution would have been strangled in its cradle.

At the time of the adoption of the Constitution, and the amendments, the universal sentiment was that Christianity should be encouraged, not any one sect (denomination). Any attempt to level and discard all religion would have been viewed with universal indignation.  The object was not to substitute Judaism or Mohammedanism, or infidelity, but to prevent rivalry among the (Christian) sects to the exclusion of others.

It (Christianity) must be considered as the foundation on which the whole structure rests.  Laws will not have permanence or power without the sanction of religious sentiment, -without a firm belief that there is a Power above us that will reward our virtues and punish our vices.

In this age there can be no substitute for Christianity: that, in its general principles, is the great conservative element on which we must rely for the purity and permanence of free institutions.  That was the religion of the founders of the republic, and they expected it to remain the religion of their descendants.  There is a great and very prevalent error on this subject in the opinion that those who organized this Government did not legislate on religion.”

WOD 3-1-10

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 Clean & Jerk (or push press) (12-16 kg)


George Mason, father of the Bill of Rights, speaking at the Constitutional Convention declared: “As nations cannot be rewarded or punished in the next world, so they must be in this.  By an inevitable chain of causes and effects, Providence punishes national sins by national calamities.”

Zechariah 7:9-14

“Thus has the LORD of hosts said, ‘Dispense true justice and practice kindness and compassion each to his brother; and do not oppress the widow or the orphan, the stranger or the poor; and do not devise evil in your hearts against one another.’

But they refused to pay attention and turned a stubborn shoulder and stopped their ears from hearing. They made their hearts like flint so that they could not hear the law and the words which the LORD of hosts had sent by His Spirit through the former prophets; therefore great wrath came from the LORD of hosts.

‘And just as He called and they would not listen, so they called and I would not listen,’ says the LORD of hosts; ‘but I scattered them with a storm wind among all the nations whom they have not known.’ Thus the land is desolated behind them so that no one went back and forth, for they made the pleasant land desolate.”