KETTLEBELL WOD 10/30

5 ROUNDS

21 KETTLEBELL SNATCH TO OVERHEAD SQUAT
15 KETTLEBELL PUSH PRESS
9 CAL ON ROWER

PHOTO BY christine white

KETTLEBELL WOD 10/29

20 MIN AMRAP

2 ROPE ACCENTS
3 WINDMILLS R/L
30 ROPE WAVES

Kettlebell Central free wod 10/24/09

KETTLEBELL WOD 10/28

400M RUN
50 RUSSIAN H2H SWINGS
800M RUN
35 RUSSIAN H2H SWINGS
800M RUN
20 RUSSIAN H2H SWINGS
400M RUN

H2H (hand 2 hand)

KETTLEBELL WOD 10/27

15 MIN AMRAP

2 PULL UPS
4 PUSH JERK
8 AMERICAN KETTLEBELL SWINGS

WOMEN 20KG
MEN 32KG

KETTLEBELL WOD 10/26

REPS 20-16-12-8-4

KETTLEBELL FRONT SQUAT
KETTLEBELL SNATCH
BURBEES

KETTLEBELL WOD 10/23

5 MINS
ONE ARM RUSSIAN KETTLEBELL SWING
1 MIN REST
4 MINS
CLEAN TO PRESS FROM THE SWING
1 MIN REST
3 MINS
KETTLEBELL UPPERCUT
1MIN REST
2 MINS
SNATCH
1 MIN REST
1 MIN AMIERICAN KETTLEBELL SWING


3X80 YRD RUNS
1 MIN REST

KETTLEBELL WOD 10/22

50-40-30

RUSSIAN KETTLEBELL SWING
PUSHUPS
SQUATS

KETTLEBELL WOD 10/20

3 ROUNDS

30 KETTLEBELL SNATCH
30 MED BALL WALL BALL

KETTLEBELL WOD 10/19

400M RUN

2X
3 TURKISH GET UPS
6 SQUAT CLEANS
9 AMERICAN SWINGS

400M RUN

2X
3 TURKISH GET UPS
6 SQUAT CLEANS
9 AMERICAN SWINGS

400M RUN

8AM SATURDAY KETTLEBELL WOD

KETTLEBELL WOD 10/17

SATURDAYS FREE KETTLEBELL WOD AT CROSSFIT CENTRAL
15 AMRAP

3 TURKISH GET UPS
6 KETTLEBELL SQUAT CLEANS
9 AMERICAN KETTLEBELL SWING

KETTLEBELL WOD 10/15

400M RUN
21 BOX JUMPS
15 AMERICAN KETTLEBELL SWINGS
800M RUN
21 BOX JUMPS
15 AMERICAN KETTLEBELL SWINGS
400M RUN

KETTLEBELL WOD 10/14

4 ROUNDS

10 MED BALL MIX
50 YRDS KETTLEBELL OVERHEAD WALK
35 RUSSIAN KETTLEBELL SWINGS

KETTLEBELL WOD 10/13

4 ROUNDS

25 DUAL KETTLEBELL CLEAN AND PRESS
300M ROW

KE'TTLEBELL WOD 10/12

15 AMRAP

KETTLEBELL POWER CLEANS 6 R/L
200M RUN
KETTLEBELL SNATCH TO OVERHEAD SQUAT 6 R/L

KETTLEBELL WOD 10/9

RIGHT HAND
5 KETTLEBELL SNATCH
7 HIGH RELEASE CATCH

LEFT HAND
5 KETTLEBELL SNATCH
7 HIGH RELEASE CATCH
REPEAT 2X

10 42'' BOX JUMPS

4 ROUNDS

KETTLEBELL WOD 10/7

3 ROUNDS

10 TURKISH GET UPS
400M RUN

KETTLEBELL WOD 10/6

400M RUN
4 ROUNDS

30 AMERICAN SWINGS
10 KNEE TO ELBOW
20 JUMPING RING DIPS

KETTLEBELL WOD 10/5

3 Rounds

35 Air Squats
15 Jumping PullUps
12 Kettlebell Snatch

KETTLEBELL WOD 10/1

FOR TIME:

800M RUN
20 KETTLEBELL DEADLIFTS
20 PUSHUPS
20 KETTLEBELL POWER SWINGS
800M RUN