KETTLEBELL WOD 5/28/10

Pics: Fun on Fridays








Tire flips one minute







Sled run one minute



Dual Kettlebell walk one minute




Rope drills one minute

WOD #2

3 Rounds

3-5-7

Sumo deadlift highpull
Figure 8 to upper cut
Russian swings

5/27/10 WOD

Halo 10/10
SDHP 15
Dead Clean 10/10
Squat Jump 15
Snatch 10/10
200m run
3rds

KETTLEBELL WOD 5/26/10

4 Rounds

5 ketllebell cleans to lunge
10 American swings
400m run

complete 5 cleans to lunge right side then 10 swings
complete 5 cleans to lunge left side then 10 swings
run 400m

Partner WOD

1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with cleans (partner not working hold bell in rack position)
Then perform this with Push Press (partner not working holds bell in OH or Farmer's Carry Position.

5/20/10 WOD

Dual Clean to Thruster 15
Russian Twist (med. ball) 30
400m run

4rds

KETTLEBELL WOD 5/19/10

Wod: 3min work, 1min rest X3

3 Snatch to Thuster
snatch kettlebell overhead, bring down to chest, squat down and up
thuster kettlebell off chest, lock out overhead, flow back to snatch
3 walking lunges w kettlebell

3 snatch to thuster/ 3 lunges. don't put the bell down.

5/18/10 WOD

20,18,....2 Dual Push Press
2,4,6,...20 Two Handed Clean

KETTLEBELL WOD 5/17/10

wod:21-15-9

Dual Kettlebell swing
Ring row
Knee to elbows

KETTLEBELL WOD 5/14/10

Team Hammer : Neil, Mike, AC, Jonathan, Jessica, Roberto, Stephen, Nathan, Dusty, Lisa

The 7 weeks of the Trojan Challenge has begun. Team Hammer set their goals, completed the first challenge and are focused on maintaining a paleo zone friendly diet.





Wod:
5 Rounds

200m run
15 American Swings
25 Jumping ring dips

h2h 1/2 rotation

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5/13/10 WOD

50 H2H with 1/2 Rotation
21 Push Press (reps are NOT divided into each arm)
30 H2H with 1/2 Rotation
15 Push Press
20 H2H with 1/2 Rotation
9 Push Press

KETTLEBELL WOD 5/12/10

50 Russian swings, 10 situps, 200m run
40 Russian swings, 20 situps,200m run
30 , 30 ,200m run
20 , 40 ,200m run
10 Russian , 50 situps,200m run

5/11/10 WOD

"Helen"

400m run
21 Amer. Swings
12 Pull-ups

M24k
W16k

5/10/10 WOD

clean 5/5
high pull 5/5
snatch 5/5
amer. swing 10

AMRAP20

5/6/10 WOD

20 Fig 8's
20 push-ups
10/10 shoulder press
20 butterfly sit-ups

3rds

KETTLEBELL WOD 5/5/10

WOD#1
7 Turkish Get ups
5 Pull ups

4 Rounds

WOD#2

3mins
framers walk, overhead or at the chest

Trojan Challenge

New Torjan Challenge Info from CrossFit Central on Vimeo.

The 1st Annual Trojan Challenge is only days away! Due to high demand we will open 10 more spots for this challenge at 12pm today. Don't miss your opportunity to take on a 7 week challenge that will get you results and transform your life.

ALL Trojans receive a kettlebell with their challenge package and will be used during the benchmark workout and throughout the 7 week challenge. The workout will take place at the Westlake High School practice field - bring your friends and family and come cheer on the Trojans!

Kettlebell Juggling

Just havin' a little fun...

5/4/10 WOD

1) 20 American Swings
2) 10/10 Cleans
3) 20 Russian Swings
lap afer each

(each task w/ lap equals 1 round)

AMRAP15