Saturday, February 27, 2010

A beautiful Kettlebell Saturday WOD

We had beautiful sunshine and great energy today. Thanks for coming out and working hard. U guys make this fun. We are starting to build a strong kettlebell community. More and more of u are buying your own kettlebells and asking questions. Coach Randal, Big Mike, and Chris h are dedicated to seeing the growth of Crossfit Central Kettlebell programs and clients. Keep coming and showing support and we'll keep bring the pain. Kettlebell Pain!

2/27/10 WOD

12 Minute AMRAP

10 Kettlebell swing to clean
Clean to front squat then back to swing.
40 ft American swing w lateral step
Complete American swing. At top of swing step lateral. Position feet back to normal swing posture.
10 Push ups

Finsh with 400m waiters walk. Bell locked out overhead down and back.
33 Birthday Burpees


45 Snatch
400m run
35 Snatch
400m run
25 Snatch
400m run

Snatch is total reps right and left.

Wednesday, February 24, 2010


Get as much work done in 20 minutes.

10 Turkish get up
25 Russian Swings
9 turkish
30 swings
8 turkish
35 swings
7 turkish
40 swings
6 turkish
45 swings
5 Turkish get up
50 Russian Swings

Tuesday, February 23, 2010

Kettlebell Seminar Recap

A video to recap what we learned and shared at the Rowdy Philosophy kettlebell Seminar.

KB WOD 2/23/10

"The Duel"

5 Dual Clean
5 Dual Push Press
5 Dual Front Squat


Monday, February 22, 2010

Saturday, February 20, 2010

Lets get Rowdy

What a killer turn out. We covered a tone of info. From the benefits of Kettlebell overall strength and cardio. To the subtleties of style within individual technique. Concepts behind them, the mental approach to certain workouts, and how to select proper weight for various techniques. Helping all have a greater understanding of the techniques and concepts that we practice daily in our kettlebell workouts. Keep an eye on front page for a chance to sign up for the next free Kettlebell wod.

Friday, February 19, 2010


800m run (once)

Follow with 7 Rounds

7 Burpees
7 Kbell Wall Ball

Wednesday, February 17, 2010


3 Rounds

15R/15L 2 Hand Safety Clean
Pulling from a dead lift. Use two hands to clean the kettlebell to the chest.
400m run

Use as heavy a bell as possible.

KB WOD 2/16/10

10 2-handed clean
15 Halo
20 power Russian


Tuesday, February 16, 2010

Saturday, February 13, 2010

A Perfect Combo

Check out this video about Crossfit Centrals on ramp programs. On ramp is a program offered to help build new skills required for Crossfit. Offered twice a week Monday/Wednesday or Tuesday/Thursday AM PM. It give clients a chance to practice their new skills. Most people joining are ready to get in to the mix right away. Thats the Crossfit mind set. GO! GO! GO!. To help the hungry Crossfit Central offers unlimited kettlebell training. Giving u a choice of up to fifteen kettlebell class. The combination of the two will help u achieve your fitness faster. Be on the look for the next free kettlebell wod Saturday Feb 27.

Friday, February 12, 2010

Thursday, February 11, 2010

KB WOD 2/11/10

100 American Swings
50 Sit-ups
50 American Swings
100 Sit-ups

done for time:

Wednesday, February 10, 2010

KB WOD 2/10/10


Dual Snatch to OH Squat (or mod. to front squat)\

Tuesday, February 9, 2010

KB WOD 2/9/10

200m Run
30 Russian Swings
15 In and Outs (parallettes)


Monday, February 8, 2010



7 Pullups
5 One legged squat
3 Clean to Press

Thursday, February 4, 2010

KB WOD 2/4/10

Run down the ladder-
American Swings 10 (constant
Jump Rope 100,90,80,70...

Amy's 2 year anniversary!

Born Into This

Wednesday, February 3, 2010


Wod #1 3x5 Dual Kettlebell front squat

Wod#2 21-15-9
Dual kettlebell swing to high pull
Push ups

Tuesday, February 2, 2010

2/2/10 RKC Snatch Test

KB Snatch

Change hands as need be, keep symmetry in arms.
Post number of reps completed as well as number of rests taken (times bell was put down.)


24k Elite Men
16K Elite Women


800m run (once)

4 Rounds
25 Russian Swings
10 Burpees

Everybody Swings a BIG bell!