Trojan Challenge Workout?

Up and Overhead

KB WOD 4/22/10

(photo of two random competitiors... photo by R. Burns Miller)

50-30-20

Clean and Press (divide reps into each arm)
Ab Mat Sit-ups
Russian Swing

M 16,24
W 12,20

Trojan Challenge location

The Trojan Challenge will be held at the Westlake High School Turf Practice Field (Map) The workout will take place on the field, all workout details will be released soon. This is the first year we've included a piece of equipment into the challenge package - all Trojans will receive their own Kettlebell to use during the workouts! The Trojan Challenge is less than 4 weeks away & there are only 54 spots left - Register Now before it sells out!

4/20/10 WOD

40 American Swings
30 2 hand squat clean
20 Fig 8's to Uppercut

3rds

(rest 2 min. between rounds)

KETTLEBELL WOD 4/19/10

15 min AMRAP

200m run

partner tire flip 20ft
5 partner tire jumps
partner tire flip 20ft

30 one arm high high pull
(right and left total)

KB WOD 4/15/10

Helen

400m run
21 KB swings
12 pullups

3rds

M- 24k
W- 16k

KETTLEBELL WOD 4/14/10

5 rounds

15 American kettlebell swings
15 scaled inverted burpees
From a standing postion.
Drop butt to heels roll back so shoulder blades touch the ground.
Roll forward on to heels, jump and clap. Repeat.

Trojan Challenge

The Trojan Challenge is only a month away and spots are filling up. This is the perfect time to set new goals for the spring and summer, get a new kettlebell, receive 8-weeks worth of at-home kettlebell workouts, nutrition coaching, and your own personal coach. Details of the workout will be released this week. Stay tuned.

KETTLEBELL WOD 4/12/10

Crossfit central coach Travis Holley

3 Rounds

21 pull ups
15 dual kettlebell swing to clean and press
400m run

KETTLEBELL WOD 4/9/10

Wod #1
practice skills
one arm high high pull: R and L arm (one arm american swing w a bent elbow)
two hand high release and catch
kettlebell flip, handles toward or away

work: 45sec rest: 30sec
6 rounds

Wod #2
partner wod
(partner 1)
5 overhead kettlebell squats, shuttle run
(partner 2)
Med ball kettlebell throw
partner switch

work/rest
3min/1min 2/1 1/1

KETTLEBELL WOD 4/7/10

American kettlebell swing/Med ball wall ball
25/5
20/10
15/15
10/20
5/25

KB WOD 4/6/10

50 Russian Swing
100ft Lunge w/ bell pass
50 Russian Swing
100ft American Swing w/ lateral steps
50 Russian Swing
100ft OH Bell Carry (each arm)
50 Russian Swings

KETTLEBELL WOD 4/5/10

The Viking Warrior Challenge

36:36
Complete 17 snatch in under 36 sec.
Rest for 36 sec.
-Repeat for 36 sets.
what ever set u fall to meet 17 snatch is called your working set.
ex: on set 10 i only got 15 snatch, my working set is 10.

men 16kg
women 12kg

KB WOD 4/1/10

(photo by R. Burns Miller)
Snatch to Lunge 50
Fig 8's to Uppercut 50
KB Wall Ball 50
3 loops (laps around building)

10 rds

M-32k
W-24k

KB WOD 4/1/10