KETTLEBELL WOD 6 30

 

200m run
5 Turkish get up R/L
100m run
30 American
100m run
5 Turkish get up R/L
200m run

men 24kg
women 16kg

kETTLEBELL WOD 6 29

Dual Kettlebell

AMRASP 15 mins

12 Deadlift
9 Cleans
6 Front Squat
3 Push Press

men 24kg
women 12kg

kETTLEBELL WOD 6 26

4 Rounds

21 Russian Swings
12 Ring Pullups
21 Two hand high release catch

Russian Swing
men 32kg
women 20kg

Two hand high release catch
men 20kg
women 12kg

Don't forget your Luggage

 

Sometimes you might have to pick up some heavy things and move them somewhere else. Suitcase across the Airport or maybe moving a heavy box you packed up if you are moving. Being to week to do this stuff is not a good thing.

Farmers walk with KBs is a Great way to prepare for these types of times.

Farmers Walk Bench Marks
without droping the Bells
100 m with half Body Weight
75 m with 3/4 BW
50 m with Body Weight

KETTLEBELL WOD 6 25

Box Jump
21,18,15,12,9,6
American Swing
6,9,12,15,18,21

men 24kg
women 16kg

kETTLEBELL WOD 6 24

5 Rounds

R/L 8 (handle down bell up) press
8 backward lunge w kbell pass (total)
R/L 8 Snatch


men 16kg
women 12kg

kETTLEBELL WOD 6 23

SKILL WORK
Turkish get Up
5 R/L, 4, 3,2,1
go up in weight each set

2nd WOD
250m row
15 Russian swings
3 Rounds

men 32 kg
women 20 kg

KETTLEBELL WOD 6 22

3 RDS
dual kettlebell
thursters 30
run 400m

thursters 20
run 400m

thursters 10
run 400m

men 24kg
women 16kg

KETTLEBELL WOD 6 19

Team workout
3 people to a team
only 2 people can work at the same time
u may work on differnt or the same movement

1200m row
150 overhead medball throws
225 Russian swings
150 clean and press (from the swing)
75 box jumps
once numbers are complete
team must complete 800m run
clock stops on last team member to finish

KETTLEBELL WOD 6 18

Snatch 20 reps total
Front squat 20
Jumping ring dips 25

5 RDS
men 24kg
women 16kg

Why the Kettebell

 

Easy to transport, hand/eye coordination, lean and tone glutes and legs, tight core, quick cardiovascular improvement,
speed and power developement, Nobody else is doing it!

Fun and Challenging at the same time!

Dang Good workout!

KETTLEBELL WOD 6 17

3 rounds
1 min Russian swing
1 min Pushjerk
complete three rounds
1 min rest

2 rounds
2 min Russian swing
2 min Pushjerk
complete two rounds
1 min rest

1 round
3min Russian swing
3min Pushjerk

KETTLEBELL WOD 6 16

Reps 21,18,15,12,9

figure 8 to uppercut
box jump
pushup
situp

KETTLEBELL WOD 6 15

50 Russian swings
30 two hand swings to high pull
400m run
35 Russian swings
30 two hand swing w flip(catch handle)
400m run
20 Russian swings
15/15 one arm swing pull to
release catch to shoulder
400m run

Friends share Success

Carey and Amy are Great Friend and Long time Kettlebell Slangers with Crossfit Central. These ladies are also Rugby teammates and have taken their game to the next level thanks to the help of this program.

Way to go ladies. You'be both come a long way!

strong and beautiful

We are all beautiful. Pick up a KettleBell and get Strong. Coach McReynolds 3rd place qualifer for Hell's Half Acre blast her body with the clean and press.

Kettlebells force u to work unilaterally exposeing weekness on either side of the body. There is a saying, "train how you want to look!" Like what you see? Pick up a bell.

photo by Rob Miller.

KETTLEBELL WOD 6 12

3mins of work
1min of rest
5 rds

5 American swings
5 figure 8 to uppercut
5 cleans
all reps are total R/L combined

Without Focus

You are likely not going to improve skillsets without
focusing on those things that are challenging to you.
Things get tuff.
Focusing on overcoming them will
allow you to get better.
Distraction will keep you where you are
or cause you to backtrack.

Catherine is focused on completing This workout
beyond her comfort Zone.

KETTLEBELL WOD 6 11

20 Russian swing
5 sprawl
10 clean and press
20 situps
4 rds

finish with a 400m spirnt

KETTLEBELL WOD 6 10

8 burpees
8 power swings
8 lunge w pass
4 rds

men 24kg
women 16kg

Looks Easy

These Bells will whip you into shape quickly. They will allow you to improve cardiovascular endurance faster than running.

Luke and Robert are using heavier bells to perform one arm Snatch.

KETTLEBELL WOD 6 09

1st ladder
(1,2,3..10/10...3,2,1)
snatch / ring pulls

snatch 1 R/L. ring pull 10
snatch 2 ring pull 9
snatch 3... ring pull 8...
finish 10 R/L pull 1

2nd ladder
(1,2,3...10/10...3,2,1)
american swing / ring pushup

1 swing 10 push
2 swings 9 push......
finish 10 swings 1 push

WOD 6 08

4 rds

400m run
15 american swings
10 snatch to overhead squat (total R/L)

men 24kg
women 16kg

Doing it the right way

Floor cleans -a great way to work on the speed necessary to move heavier weights.
We want the bell to stay as close to the body as possible as in elevates up the body. Efficiency
in movement in the best way to obtain the benefit of every exercise.

This practice will transfer better mechanics over to the other variations of cleans that are performed on your feet.

WOD 6 04

walking russian swing 15 reps
front squat 10 reps

amrap 15 mins

men 24kg
women 16kg

Better Results

Michael W has been attending Crossfit Central Programs
for some time and has recently transitioned into more Kettlebell workouts.

Others who have done this have said that they really enjoy the fluidity of
how this program moves. There is a very natural flow to the Kettlebell class
and those that do it are beggining to get hooked on it.


Several indoor clients have decided to add the KB program to compliment
the regimine they get from crossfit alone. Many of CC's coaches do the same.

WOD 6 03

3 min work, 1 min rest
x3 rds

M - 24 kg
W - 16 Kg


Alternating hands every round

Snatch 3 reps
2 hand swing [high release catch] 4 reps
power swing 5
jerks 6


use H2H [hand to hand]

at play

show some skills. pratice with a light bell. get the movement down and find a grove

come and drop in for a free intro class M-F 12:15.