Kettlebell WOD 1.31.11

warmup:

dynamic
400m run
walks

Circuit 1:

practice each movement for 30 seconds
followed by 30 seconds of rest

then work each movement for 45 seconds
of flow with no rest into the next movement for
45 seconds...for 2 rounds

2 handed high release
lunge with pass
hot potato


Circuit 2

same instructions as circuit 1

h2h
figure 8 to uppercut
wall ball


W: 12
M: 16


WOD

partner wod

50 total med ball throws
75 total swings

2 rounds

Kettlebell WOD 1.28.11

warmup:

3 minute jump rope
dynamic
400m run
walks

WOD 1

12 lunge with bell in the rack position (total reps)
10 kb snatch (10 right/10 left)
14 lunge
8 snatch
16 lunge
6 snatch
18 lunge
4 snatch
20 lunge
2 snatch


WOD 2

45 seconds of work
15 seconds of rest

5 rounds

max reps jump rope
max weight moved with kettlebell swing

1/27/11

OH Swing
20,18,16,...2
Burpee
1,2,3...10

m24
w16

Kettlebell WOD 1.26.11

warmup:

dynamic
400m run
walks


WOD 1

10 dual swings
10 perfect pushups

10 rounds


WOD 2

30 unbroken dual kb sumo deadlift
@ bodyweight or 3/4 bodyweight

1/25/11

6 R. Swing
6 Burpee
6 Tire Flips
6rds

m48
w32

----------------------------------

Sledgehammer 5/5
Bent Row 10
Snatch 10/10
AMRAP10

m24
w16

Kettlebell WOD 1.24.11

warmup:

dynamic
walks
250m run

WOD 1:

3 minutes to complete 1 round
1 minute rest
3 rounds total

30 squats
20 power swings
10 burpee pullups

W: 12k
M: 16k


WOD 2:

75 russians
25 bridges

3 rounds

W: 16k
M: 24k

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Kettlebell WOD 1.21.11

warmup:

dynamic
walks
250m run


WOD: "The Kettlebell Mile"

25 front squat, right
25 overhead squat, total
25 front squat, left
400m run
25 press, total
25 push press, total
25 push jerk, total
400m run
75 russians
400m run
25 snatch, right
25 snatch, left
400m run

Kettlebell WOD 1.20.11

5 deadlifts
10 russians
15 americans
20 tuck jumps

5 minute amrap
1 minute rest

4 rounds

W: 32.24.16
M: 48.32.24

Kettlebell WOD 1.19.11

warmup:

dynamic
med ball mish-mash

wod 1:

kb swings for 30 seconds, then 30 seconds rest
7 rounds
total reps


wod 2:

21-15-9

kb wall ball
ring dips

1/18/11

30 TGU for time



10,9,8....1 SDHP
10,10,10..10 OH Swing

Kettlebell WOD 1.17.11

warmup:

dynamic
walks

wod 1:

partner wod
5 stations
work each station for as long as the runners take, then rotate
2 rds

250m run
jump rope
med ball throws
swings
wall walks


wod 2:

do a burpee before every rep holding the kb handles, then execute the movement
all movements are dual bell

4 deadlift
3 cleans from the ground
2 squat cleans
1 thruster

3 rds

Kettlebell WOD 1.14.11

warmup:

tabata-esque row
dynamic
rope undulations
rope pole pulls
ring pushups
400m run

WOD 1:

15 dual kb cleans
20 jumping pullups
30 squats

3 rds


WOD 2:

bottom's-up kb press
45 secs of work, 15 secs of rest
left for 45, then right for 45 equals 1 round
3 rds

1/13/11

20 Snatch
20 OH Swing
10 Burpee
200m run
2rds
20 Clean & Press
20 Bell Front Squat
10 Burpee
200m run
2rds

Kettlebell WOD 1.12.11

Warmum:

dynamic
walks

WOD 1

1 minute at each station followed by 400m run
then 1 minute rest
2 rds

sledgehammer
sled run
rope undulations
rope pole pull


WOD 2

partner wod
each do 5/5 kb clean and jerk
25 total seesaw med ball situps
5rds

1/11/11 WOD

15 Thrusters
15 Pull-ups
400m run
21 OH Swing
12 Pull-ups
400m Run
9 Deadlift
9 Push-ups

Kettlebell WOD 1/10/11

Warmup:

400m run
rope pulls
400m run
rope planks
400m run
rope undulations

bell walks


WOD

21-15-9

russian swing
pushup
deadlift

M 24
W 16

Kettlebell WOD 1/7/11

dynamic warmup
bell walks
400m run
rope undulations

WOD #1

7 minutes of work.
25 kb swings every minute on the minute.
each failed swing within each minute equals 10 seconds
of hanging from the bar at the end of the wod.
2 minute bar hang buy-in regardless.

W 16
M 24


swing with honor!

Kettlebell WOD 1/6/11

WOD #1:

30 box step-up with bell
200m run with bell
200m run

3 rounds

W 16
M 24


WOD #2

10 toe to bar
20 OH swings

8 minute amrap

KETTLEBELL WOD 1/5/11

Warmup:

dynamic warmup
400m run
standard kb walks:
50m kb overhead, r/l
10 two handed kb cleans followed by 50m walk with bell in the rack, r/l
50m walk with 2 hand swing with release catch

WOD #1:

dual kb clean and jerk for 1 minute
1 minute rest
dual kb clean and jerk for 2 minutes
1 minute rest
dual kb clean and jerk for 1 minute

WOD #2:

4 rounds tabata of:

box step with kb
pushups
2 hand release catch with flip

enjoy!

11/4/1WOD

5 Deadlift
10 Swing
15 OH Swing
200m Run

AMRAP20

M3,2,1.5 pood
W2,1.5,1pood

CROSSFIT CENTRAL KETTLEBELL 1/3/11

Warmup:

dynamic warmup
50m broad jump
50m burpee broad jump
400m run

25 swings
25 med ball throws
3rds

15 tgu's

WOD #1

partner wod
10, 9, 8...3, 2, 1 ladder of swings.
3 mins of work then 1 min of rest.
only one person works at a time.

3rds


WOD #2

7/7 push press
15 (total) russian twist with kb
2 25m shuttle run
7 burpees

3rds

New Kettlebell Schedule

We have made improvements to our kelttlebell schedule. Classes are now 45 minutes!

This program is open to men and women of all fitness levels.

*Kettlebell Elements is required before starting the Kettlebell Program - this is a one time 45 minute introduction to Kettlebells with you and your Kettlebell coach. After signing up for a kettlebell program your coach will contact you to schedule this consultation.*

Kettlebell Unlimited - Take on the 45 minute Kettlebell training Monday - Friday for $150. Current Client Special - Sign up for Kettlebell Unlimited for $75!

Kettlebell Schedule: Tuesday/Thursday 7:15am Monday - Friday 11:45am Monday - Thursday 6:45pm

View Kettlebell Schedule & Sign Up!