KETTLEBELL UNDERGROUND WOD 2.27.12

warmup:

dynamic

pullup practice


WOD 1

tabata pullups

8 minutes


WOD 2

snatch

warmup with:

10-8-6-4-2
left/right
light bell
don't put the bell down

8-6-4-2
left/right
light/medium bell
don't put the bell down

then a snatch test for time of
30 reps left/right with only 1 hand switch
ie: all 30 on the left, switch, all 30 on the right
if you put the bell down you fail the test

w 14
m 20

KETTLEBELL UNDERGROUND WOD 2.24.12

warmup:

600m run
dynamic

10 dl
10 russians
10 americans
x2

WOD

50 box jumps
40 americans
30 butterfly situps
20 snatch (total)
10 pushups
10 pushups
20 snatch (total)
30 butterfly situps
40 americans
50 box jumps

w 16k, 20"
m 24k, 24"

KETTLEBELL UNDERGROUND WOD 2.22.12

warmup:

dynamic

3 tgu's l/r
follow each tgu with a 10-15 second arm bar


WOD

180 reps and a mile later...

400m run

10-8-6-4-2 snatch l/r

400m run

10-8-6-4-2 clean and jerk l/r

400m run

10-8-6-4-2 thruster l/r

400m run

w 12
m 16

Calling on the Strong

The Strong of mind need only apply. A challenge has been made. The Underground Kettlebell Challenge and Red Black gym hosted by Crossfit Central. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd annual Kettlebel Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 wods incorporating Kettlebells, CrossFit and Strongman/Srongwoman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Undergrounds Emilie and Rachel two strong women and masters of lifting atlas stones, kegs and tires. Be ready to show all your skills and use any tool in the tool box. We train with bells, ropes, sleds, chains and everything else we can find. Come strong and ready to compete because this is how we do it everyday at Kettlebell Underground!

Kettlebell WOD 2/20/12

Kbell Wod 1:

On the minute every minute for 10 minutes.

Complete a 1 rep pull up at the heaviest weight possible.

Kbell Wod 2:

Single arm kettlebellclean. Working the rack position 8 and 6 second holds.

Complete a clean every 8 seconds for 1 min. Rest in the rack position between reps.

1 min on the right. use H2H. 1 min on the left. Rest 1 min.

Repeat at 6 second holds right and left.

Test Wod:

3 minute AMRAP dual kettlebell clean

M:16kg x 2

W:12kg x 2

KETTLEBELL UNDERGROUND WOD 2.17.12

warmup:

dynamic
bell walks


WOD 1

clean to BUBP

3-3-2-2-1-1-1

left/right for each set
nft


WOD 2

partner wod
you go, i go

dual kb clean to push press
(clean before every press)

up the ladder

1-2-3-4-5

rick does 1
blair does 1
rick does 2
blair does 2...

3 rounds


extra credit:

medball work

Who in the ATX can Swing with the Kettlebell Underground

Registration opens this Wednesday at NOON for the Kettlebell Underground Challenge. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd Annual Kettlebell Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 WODs incorporating Kettlebells, CrossFit and Strongman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Challenge | Saturday, March 10th @ CrossFit Central on Burnet 8:00am - 11:00am Cost $50 Capped @ 50 people **open to the public

KETTLEBELL UNDERGROUND WOD 2.13.12

 warmup:

3 push press
3 thrusters
3 sprawl to clean

all left, then all right
x2

1 tgu then 10 sec arm bar, left then right
2 tgus then 10 sec arm bar, left then right
3 tgus then 10 sec arm bar, left then right

light to medium bell
w 12
m 16


WOD

7 snatch
7 overhead squat

10 rounds

w 16
m 24

KETTLEBELL UNDERGROUND WOD 2.10.12

warmup:

dynamic
5 reps of each movement from the wod

WOD

20 rep buy-in of each movement:

sprawl to clean
american swing
lunge (no bell) 1 right and 1 left = 1 rep
goblet squat
snatch

after you complete those 100 reps
then choose 3 movements and do
200 reps. you can break those 200 reps
down any way you want.

w 12
m 16


extra credit:

partner med ball work

Kettlebell Underground Challenge

Saturday, March 10th is your chance to showoff your kettlebell skills. RedBlack Gym and Kettlebell Underground present the 2nd annual Kettlebell Underground Challenge. Coach Chris Hartwell and Coach Randal Setzler have created three Kettlebell WODs sure to test your fitness and skill. This event is great for anyone with Kettlebell or CrossFit experience. We dare to enduce a rivalry between Kettlebell athletes and indoor CrossFit athletes. Come prove that your training is superior and take the title! Last year our friends at Punch Gym came and dominated both the male and female categories. We love the community involvement and invite our fellow athletes to come participate. Our trophy is sure to inspire your workouts and make you proud to use a kettlebel! This challenge is open to the public!

Kettlebell Challenge | Saturday, March 10th @ CrossFit Central on Burnet 9:00am - 11:00am Cost $50 Capped @ 50 people **open to the public

Registration Opens Wednesday, February 14th at Noon

KETTLEBELL UNDERGROUND WOD 2.8.12

warmup:

200m run
6 tgu's
200m run
6 tgu's


WOD 1:

1 strict press
2 push press
3 push jerk

use single or dual bells. get as heavy as possible
10 minute cap


WOD 2:

kettlebell complex

6 rounds.
if duals get too heavy then switch to a single bell.

2 cleans
2 clean to front squat
2 clean to thruster
2 overhead lunges

KETTLEBELL UNDERGROUND WOD 2.6.12

warmup:

dynamic
200m run

5-3-1

sldl l/r
romanian dl


WOD 1

americans
sa swings, left
sa swings, right
2 hand catch release

8 reps of each
5 sets
unbroken sets

and then increase load for the same set
of movements but at

5 reps of each
for 5 sets
again, no unbroken sets

m: 16/24

nft, 15 min cap


WOD 2:

9 minute amrap

7 swing to high pull (two hands)
5 box jump
30 ft yoke walk

m: 32k, 24", 175# and 215#
alternate light/heavy yokes with each round

KETTLEBELL UNDERGROUND WOD 2.3.12

warmup:

dynamic
650m run

5/5
3/3
1/1

single leg deadlift
sa swing
clean to strict press


WOD

5 stone deadlifts
15 americans
5/5 dead clean to thruster
12 knees to elbows

5 rounds
22 minute cap

w 73/16
m 116/24

KETTLEBELL UNDERGROUND WOD 2/1/12

warmup:

dynamic
ladders


WOD 1:

dual bell sumo deadlift
3 reps
7 sets

increase load
hold 2 bells in one hand if necessary

WOD 2:

90 seconds
60 seconds
45 seconds

of:

box step-ups with bell in the goblet
seated sled pull
active rest, ie: pull the sled back for the seated puller