KB WOD 3/30/10

1K Row

SDHP 20
Clean 10/10
Russ. Swing 20

3rds (of kb work)

1K Row

KETTLEBELL WOD 3/29/10

5 rounds
30 Double unders
20 Box jumps
20 American kettlebell swings

the double C's

Wod#1
5 kettlebell horn squat clean
7 push ups
8min AMRAP

Wod#2
10 med ball sit ups, 1 shuttle run
7 american swings
5 rounds

KB WOD 3/23/10

50-30-20
1 Arm Russian Swing
Double Unders

See Randal's blog for awesome double under pics.

KETTLEBELL WOD 3/22/10

3 Rounds

30 Wall ball
21 American swings
15 Push ups
400m run

KETTLEBELL WOD 3/19/10

WOD#1
5 figure eight to upper cut
4 one arm deadlifts
3 overhead squats



45 sec of work, 15 sec rest
4 rounds

WOD#2
21x15x9
American Swing,Thuster

kETTLEBELL WOD 3/17/10

1K Row
50 Snatch
800m Run
50 American Swings

focus: choose a weight that u can snatch and swing unbroken

KB WOD 3/16/10

American Swing
Clean
Snatch
SDHP
Push Press
Russian Swing

1 round, 50 reps each movement

50 Kettlebell Snatch@24kg

KETTLEBELL WOD 3/15/10

7 Rounds

7 Dual Kettlebell Deadlifts
7 Burbees
7 Pull Ups

KETTLEBELL WOD 3/10/10

WOD#1

Kettlebell Snacth
25-20-15-10-5
In and Outs
10-8-6-4-2








WOD#2

Med Ball
10/10
5 Box Jump
5 2Hand release catch
Bell must travel above eyes

KB WOD 3/9/10

bottom up clean and press 5/5
American swing 25
TGU 5
box jump 20

3rds

KETTLEBELL WOD 3/8/10

3 Rounds

35 Dual front squat
25 American Swings
10 Pull Ups

men most use no less than total weight 52lbs front squat
women most use no less than total weight 40lbs front squat

A Power house is back.

Crossfit Central is glad to have back Amy Wolfrey. A fire breather thats been with the kettlebell program for over 2 years. Be sure to keep your calender open for the next free kettlebell wod, 9am Saturday March 27. Email and reserve a spot is a must. crossfitcentral.com

KB WOD 3/4/10

600m Run
3x10 American Swing & Clean
400m run
3x10 Russian Swing & Snatch
200m Run

KB WOD 3/2/10

200m run
15 sprawl to high pull
15 swing w/release
25 russian twist (Med. ball)

4rds

KETTLEBELL WOD 3/01/10

5 Rounds

15 Half way turkish get up
15 Ring pulls
15 Power swings

12 minute time cap