KETTLEBELL UNDERGROUND WOD 1.30.12

warmup:

dynamic


WOD 1:

16 h2h
8 sa catch release, left
8 sa catch release, right
8 two handed catch release

4 sets
move up in weight each set

8 h2h with a flip
4 sa flips, left
4 sa flips, right
4 two handed flips

4 sets
move up in eight each set

nft, 12 minutes of work


WOD 2:

max pushups
100 yard dual bell farmer's walk

5 rounds

w 24's
m 32's


wind down with some forearm and shoulder stretches

January Community WOD

Thank you to everyone who joined The Kettlebell Underground community workout this month. We had a group of hard chargers come hungry for work. A solid 15+ people at Red Black Gym working with kettlebells, ropes, and sleds. There is truly no better way to begin a Saturday than getting your sweat on at 7am. Thank you all for spending your morning with us. Remember that February Programs begin on Monday.

KETTLEBELL UNDERGROUND WOD 1.27.12

warmup:

dynamic
200m run

3 reps of each movement for the wod
x2


WOD:

THE KETTLEBELL MILE

25 strict press
25 push press
25 push jerk

all total reps
w 12
m 16

400m run

25 goblet squat
25 overhead squat, left
25 overhead squat, right

w 12
m 16

400m run

75 russians

w 24
m 32

400m run

50 snatch, total

w 16
m 24

400m run

Advanced Crossfit Kettlebell Trainer Course

We are excited to host a brand new course put together by CrossFit, inc. The Advanced CrossFit Kettlebell Trainer Course is the next level in Kettlebells! This course is for anyone who is currently certified as a CrossFit Kettlebell Trainer. Developed by Jeff Martone, the Advanced CrossFit Kettlebell Trainer Course is a two day comprehensive course that reinforces and builds upon the principles taught in the CrossFit Kettlebell Trainer Course. The teaching methods and progressions from the basic course will be analyzed and refined. In addition, you will learn more essential and effective kettlebell exercises (including Kettlebell Sport competition technique) that will round out your training arsenal and enhance your strength, power, athleticism, explosiveness and work capacity. General and specific physical preparation for Kettlebell Sport competition will be addressed with focus on optimizing technique (virtousity) and maximizing results.

Advanced CrossFit Kettlebell Trainer Course
@ CrossFit Central on Burnet Rd.
March 17th & 18th
8:30am - 5:00pm

KETTLEBELL UNDERGROUND WOD 1.25.12

warmup:

dynamic
single bell kb walks
dual bell kb walks


WOD 1:

8 single bell hang cleans, l
8 single bell hang cleans, r
16 (total) single bell cleans from the ground,
alternating hands each rep

4 sets
go unbroken for each set
move up in weight each set

nft, 12 minute cap


WOD 2:

dual bell cleans every 4 seconds for 1 minute, rest in the rack
90 secs rest
dual bell cleans every 6 seconds for 1 minute, rest in the rack
90 secs rest
dual bell cleans every 8 seconds for 1 minute, rest in the rack

move up in weight each set

KETTLEBELL UNDERGROUND WOD 1.23.12

warmup:

dynamic
800m run


WOD 1:

4 minute amrap

12 sledgehammers
6 goblet squats

w 24
m 32


3 minutes rest


WOD 2:

4 minute amrap

3 inverted burpees
6 americans

w 24
m 32


3 minutes rest


WOD 3:

8 minutes of tabata
20 secs on/10 secs off

half tgus

w 16
m 24

KETTLEBELL UNDERGROUND WOD 1.20.12

warmup:

dynamic
650m run

6 mix pushups
3 tgus
200 ft bear crawl
x2

50 russians, unbroken


WOD 1:

21-15-9

goblet squats
ring dips

w 24
m 32


WOD 2:

dual cleans
shuttle run

2/5
4/4
6/3
8/2
10/1

w 16s
m 24s

KETTLEBELL UNDERGROUND WOD 1.18.12

warmup:

dynamic

35 dual rope undulations
5 alternating rope walking up and down
3 alternating rope walking side to side
200m run
25 2 handed catch release
20 sa swings
5 2 handed flips
x2


WOD 1:

8 sa swings, l
8 sa swings, r
8 snatch, l
8 snatch, r

4 sets, you can rest between sets
but try to go unbroken every set

move up in weight and do:

4 sa swings, l
4 sa swings, r
4 snatch, l
4 snatch, r

5 sets, you can rest between sets
but try to go unbroken every set


WOD 2:

pullups 10-9-8-7-6-5-4-3-2-1
tire flips 1-1-1-1-1-1-1-1-1-1

KETTLEBELL UNDERGROUND WOD 1.16.12

warmup:

50 alternating rope undulations
50 both arm undulations
200m run
bell walks
x2


WOD 1:

5-4-3-2-1
r/l
strict kb press
move up in weight
take about 45 secs rest between sets


WOD 2:

tabata

power swings with band
in & outs

8 minutes

KETTLEBELL UNDERGROUND WOD 1.13.12

warmup:

dynamic

15 russians
10 sa swings l/r
10 horn squats
x2

200m jog
200m run


WOD 1:

kb complex

3 reps l/r
2 reps l/r
1 rep l/r

power clean
front squat
snatch
thruster

nft
move up in weight each set


WOD 2:

5 minute amrap
x3
1 minute rest in between amraps

3 box jumps/plyo pushups
6 americans
3 burpees

w 16
m 24

KETTLEBELL UNDERGOUND WOD 1.4.12

warmup:

dynamic


WOD

5 burpees on the minute every minute
50 russians
25 snatches, total
25 thrusters, total, one bell

one you complete all the bell work
run 650m

w: 24/16
m: 32/24



extra credit:

3 tgus: kb then barbell
2 tgus: kb then barbell
1/1 tgus: kb then barbell

move up in load if you can

KETTLEBELL UNDERGOUND WOD 1.2.12

WOD:


7 rounds

1 hspu/wallwalk
2 stone/sandbag ground to shoulder
3 pullups
4 thruster 16/12
5 burpee
6 knees to elbows
7 russians 32/24