KU WOD 8.31.12

warmup:

dynamic

bubctp and getups
200m run
snatch and getups


WOD 1:

10 power swings with band
20 air squats

12/16


WOD 2:

partner wod

10-7-3

burpees
box jumps
games style pushups

one person works
while the other holds dual bells
in the :  rack, down squat, suitcase and overhead

16's/24's

KU WOD 8.29.12

warmup:

medball mayhem
dynamic



WOD 1:

 kb complex

3 dual swing to high pull
3 dual cleans
3 dual front squats

5 sets
move up in weight each set


WOD 2:

5 box jumps (go higher each round)
8 fig 8 to uppercut (go heavier each round)
10 ring pushups

4 rds

KU WOD 8.27.12

warmup:

dynamic
swings, presses, windmills, snatches and walks
arm bars


WOD 1:

3 minutes of snatches
snatch every 10 seconds, rest overhead
switch hands as often as you like

3 rounds, 1 minute rest in between rounds

16/24


WOD 2:

9 minute amrap

5 rope pullups
3 stone gts
1/1 tgu

24/32

KU WOD 8.24.12

warmup:

medball
dynamic


WOD 1:

sa swing l   10-7-4
sa swing r   10-7-4
h2h             20-14-8
release/flip 10-7-4

ex:  20/24/28 or whatever floats your bell
 nft


WOD 2: 

6-5-4-3-2-1

burpee deadlifts (dual)
50 yard in the rack (dual)
50 yard in the suitcase (dual)
dual cleans

16/24

KU WOD 8.22.12

warmup:

dynamic

ropes


WOD 1:

5-4-3-2-1

front squats (dual)
alt strict press (l/r)

nft


WOD 2:

10-8-6-4-2

snatch (total)
burpees

16/24

KU WOD 8.20.12 NO SCHOOL LIKE THE OLD SCHOOL

 warmup:

medball mash
dynamic


WOD FROM HELL

400m run
50 americans
400m run
45 kb wall balls
400m run
40 fig 8 to uperrcuts
400m run
35 kb flips
400m run
30 half tgu's

w16
m24

KU WOD 8.17.12

warmup:


dynamic

WOD 1 (warmup wod)

two teams
each person goes twice

5 burpees
50 ft prowler run, down and back
50 ft kb walk, down in the rack, back in the suitcase (dual)


WOD 2:

5 dual deadlift
3 hang cleans
1 squat clean to thruster

5 sets
move up in weight each set
nft
15m cap


WOD 3:

9 dual bubc, swing from the outside of the legs
30 on the rope
3 iron crosses

5 rounds or 8m cap

Kettlebell Love

Sharing kettlebell knowledge with the ladies of CrossfitFly.  Great group of athletes!

KU WOD 8.15.12

warmup:

dynamic

8 horn squats
5 barbed wire push-ups
2/2 tgu
x2


WOD 1

dual sumo deadlift
dual clean and jerk
dual floor press

9-6-3

start heavy and move up in weight each set
nft
15m cap


WOD 2

3 americans
5 lateral bell hop burpees
7 in and outs

24/32

9 minute amrap

KU WOD 8.13.12

warmup:

200m run
dynamic


WOD 1:

8 russians
8 2hr
8 sa l
8 sa r
8 h2h

x4 @ 16, 20, 24, 24

4 russians
4 2hr
4 sa l
4 sa r
4 h2h

x4 @ 24, 28, 32, 32


WOD 2

7 minute amrap

1 pullup
1 burpee
1 stone to shoulder
2, 2, 2
3, 3,3
1, 1, 1
2, 2, 2
...

Learn to Swing, Clean, and Snatch

KETTLEBELL TRAINER COURSE:

CrossFit, Inc is bringing the CrossFit Kettlebell Trainers Course to Austin.  This two day course will be led by our very own kettlebell expert, Coach Christ Hartwell.  The CrossFit Kettlebell Trainer Course will accelerate your ability to learn and master 20 foundational kettlebell exercises in only 2-days. You will learn tested, systematic teaching progressions that will help your clients learn it right the first time. In addition, you will learn how to quickly detect and correct common errors, understand the principles of motor-skill learning and effective program design. 

CrossFit Kettlebell Trainer Course
@ CrossFit Central on Burnet Rd.
September 8th & 9th
8:30am - 5:00pm
**one hour lunch break each day
More Info & Register

Great video and great music. Thanks to Elliot and Lindsey for putting this together, great work as always. Every word is true, I love this community! The people, coaches and my Crossfit Central family. Thank you to everyone for letting me be apart of the movement changing lives and the world.