Its what we do for fun

10,9,8,7...1 Snatch
2,4,6,8,..20 Box Jump

M24
W16

KETTLELBELL WOD 11/29/10

Warm Up:
Arm bar stretch, 5 both right and left arm
10 Turkish Get up

Wod:
5 Rounds
21 KBSwings
250m run
12 Ring Dips

15min cap

Kettlebell Wod 11/24/10

Wod 1
One arm KBOverhead sq
5-5-3-3-2-1 @45sec rest in btw sets

Wod 2
10 min total KBSnatch
start 1 rep first minute
add a rep every minute
ex: min 1,1 reps; min 2,2 reps; min 3,3 reps

11/23/10

15 swing with release
10/10 snatch
15 2 handed clean

AMRAP8

m16
W12


20 Amer. Swing
10/10 clean
20 sprawl to high pull
3rds

M24
W16

KETTLELBELL WOD 11/22/10

Wod 1
3-3-3-3
turkish get ups
pull ups(deads, kipping, jumping)

Wod 2
50 KBswings
40 KBrussian twist
30 KBwallball

m:24kg
w:16kg

Dual Clean 10
Dual P. Press 10
Russian Swing 20
AMRAP15

M16,32
W12,24

KETTLELBELL WOD 11/17/10

Wod 1
Dual KBFloor Press
5 sets X 3 reps(3-3-3-3-3)
@45 sec rest

Wod 2
3 Rounds
25 KB H2H
20 KB figure 8 to upper cut
15 Box jump

M:24kg
W:16kg

11/11/10

Snatch5/5
Burpee Pull up 10
Small bell twist 15

AMRAP12

m24
w16

KETTLELBELL WOD 11/10/10

Wod 1
5x5@45sec rest between sets
KBPower swing
Ring Dips

Wod 2
15 KBswings
5 Burpees

3min cap
rest 1 min
repeat

11/9/10

DUAL
-swing
-clean
-high pull
-thrusters

20,15,10,5

M16
W12

20min cap

KETTLELBELL WOD 11/08/10

Wod 1
3x5 (3sets 5reps)

Alt KBpress 5 right 5 left alt between presses
Pull ups
@45 sec rest between sets

Wod 2
for time 10 sq. 10 snatch, 9 sq. 9 snatch, 8.8, 7.7, etc
change arms as much as needed

10.9.8.7.6.5.4.3.2.1
KBFront squat
KBSnatch

KETTLELBELL WOD 11/05/10

Wod 1
1.2.3.2.1
KBturish getup

Wod 2
10 minute amrap
12 box jump
9 decline pushups
100ft dual kb overhead walk

m:24 kg
w:16kg

Wod 3
team wod: 5 min amrap (rounds)
9 total KBsnatch
50 ft run
butcher sled push 100ft

once first player starts run next player starts snatch.

11/4/10

5 push up
10 Fig 8 W/ uppercut
15 2-handed sqt. clean

200m run

amrap15

11/2/10

50 Amer. Swing

21-15-9
(R/L)

clean
p. press
swinging high pull

50 Amer. Swing


Shoutout- Farwell to Jeff B. We're gonna miss ya'!!

Jeff is a CrossFit and Kettlebell devout who has been at Central for many years and is now moving to Dallas. He already is hooked up with the Dallas Central crew so we know he's in good hands ..but his presence will be missed none the less. Cheers Brotha!!