KETTLEBELL WOD 8.31.11

warmup:

ropes/bear crawl/box squat jumps

30 dual rope undulations
60 ft bear crawl
5 bsj

30 alternating rope undulations
60 ft bear crawl
5 bsj

10 in/10 out rope undulations, x3
60 ft bear crawl
5 bsj


WOD 1:

5-4-3-2-1

burpee kettlebell cleans
single bell
5r/5l, 4r/4l...

w: 12k
m: 16k


WOD 2:

12-9-6

dual kb swings
pullups

w: 16k
m: 24k


Extra credit: 3 minutes of handstand work

CENTRAL CREW WITH JEFF MARTONE

This weekend Coach Chris and Coach Randal assisted Jeff Martone
during the Crossfit Kettlebell Trainer Course at Woodward Crossfit.
Several Crossfit Central coaches and clients attended the course and are
now certified for all things kettlebell!

LAST CLASS AT CENTRAL!!!

warmup:

6x1 bottoms-up tgu
6x1 gladiator get downs


WOD 1:

3 sa swings
3 cleans
3 split jerk

do all on one arm, then the other

5 rounds
move up in weight
NFT, 15 minute cap


WOD 2:

team wod

shuttle run
prowler run

first team to have everyone go twice wins

KETTLEBELL WOD 8.24.11

warmup:

4 tgu's with a 7-10 second arm bar after each one
--------------------

100 ft walking lunge, no bell
100 ft walk with one bell overhead, r&l
30 russians
20 americans
25 single arm swings, r&l

2 rounds


WOD

21-15-9

snatch (total)
box jumps
in & outs

w: 16k/20"
m: 24k/24"

KETTLEBELL WOD 8.22.11

warmup:

400m run


A1: 10 pushups
A2: 3 alt, 3 wide, 3 close, 1 v up
B1: 10 squats
B2: 5 lunge r&l, 5 close feet squat, 5 wide feet squat, 5 lat lunge r&l
x2

10 minute cap


WOD 1:

3 turkish get-ups, move up in weight each round
5 pullups/ring rows

5 rounds
not for time
15 minute cap


WOD 2:

6 americans
9 med ball wall ball

7 minute amrap

w: 24k/14#
m: 32k/20#

KETTLEBELL WOD 8.19.11

warmup:

1-2-3-4-5-4-3-2-1

pushup
squat
pullup
turkish (total)


WOD 1:

200m farmers walk (dual)
35 kb wall ball (single)
200m farmers walk (dual)

12 minute cap

w 16's
m 24's


WOD 2:

200m run/400m run/200m run
12 americans
21 ring pushups

3 rounds
run distances are to start each round
12 minute cap

w 16
m 24

8/16/11

KB Dual Alt. Floor Press 10
Power Swings 10
Lunge W/Pass 10
B. Sit-up 10
AMRAP 10

M 16's, 20
W 12's, 16

(time permitting- Mystery WOD!!)

KETTLEBELL WOD 8.12.11

warmup:

10 kb deadlift
10 sa swings
10 push press

all one side, then the other
2 rounds


WOD 1:

kettlebell bear complex

1 power clean
1 front squat
1 snatch
1 overhead squat

this rep scheme equals 1 cycle
7 cycles equals 1 round
5 rounds total
only use 1 arm for each round
only put the bell down in between rounds
if you have the single bell down pat, then try going dual
15 minute time cap


WOD 2

shuttle runs
ring holds

30 secs at each station then rotate
continuously work for 8 minutes

KETTLEBELL WOD 8.10.11

warmup wod:

100 ft kb lunge

1-2-3 reps of pushups
close, v, alternate
5-10 secs in between sets


2 rounds



WOD:

12 american swings
20 toe to bar
30 double unders, or 90 singles

4 rounds

w24
m32

KETTLEBELL WOD 8.8.11

warmup:

10 burpees (once)

3 rope walks
10 vertical jumps
10 broad jumps
x2


WOD 1:

10-1
20-1
30-1

fronts squats, dual or single bell.
10, 20 and 30 try to go unbroken.
1 reps are your max heavy load.

example:

10 unbroken front squats with dual 24's
1 rep with dual 32's
20 unbroken with dual 20's
1 rep with dual 32's
30 unbroken with dual 16's
1 rep with dual 32's


WOD 2:

5 tgu's (total)
200m run
30 situps
4 tgu's (total)
400m run
30 situps
3 tgu's (total)
600m run
30 situps

w16
m24

KETTLEBELL WOD 8.5.11

warmup:

2 arm bars, 1 tgu. left, right
x2


WOD 1

clean (catch the bell) to lunge to press
2 times on each side equals a round
3 rounds

dual cleans (catch the bells) to press
3 reps equal a round
7 rounds


WOD 2

tabata

box step with bell
in & out

8 minutes

then

tabata

tire flip
tire jump in & out

8 minutes

KETTLEBELL WOD 8.3.11

warmup:

5 pullups
10 kb deadlifts
15 jumping squats

3 rounds

800m run


WOD:

russian swings on the minute every minute for 12 minutes

30-30-30-30-25-25-25-25-20-20-20-20

w16
m24

for every failed set and for every time you put the bell
down before finishing the allotted reps you owe 3 wall
walks at the end of the wod. 4 total failures equal 12 wall walks, etc...
if you didn't earn any wall walks then reward yourself with an 800m run.