Kettlebell Underground

Who in the ATX can Swing with the Kettlebell Underground

2012-02-13T20:53:00.005-06:00

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

2012-02-13T13:18:00.002-06:00

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

2012-02-10T13:26:00.003-06:00

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

2012-02-08T14:41:00.005-06:00

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

2012-02-08T13:10:00.003-06:00

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

2012-02-06T13:27:00.003-06:00

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

2012-02-03T13:54:00.003-06:00

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

2012-02-01T15:10:00.004-06:00

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

KETTLEBELL UNDERGROUND WOD 1.30.12

2012-01-30T13:23:00.003-06:00

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

2012-01-28T10:35:00.002-06:00

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

2012-01-27T13:45:00.003-06:00

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

2012-01-25T22:42:00.005-06:00

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

2012-01-25T16:02:00.002-06:00

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

2012-01-23T13:07:00.005-06:00

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

2012-01-20T14:37:00.002-06:00

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

2012-01-18T19:39:00.004-06:00

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

2012-01-16T13:32:00.003-06:00

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

2012-01-13T13:19:00.003-06:00

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

2012-01-04T13:06:00.002-06:00

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

2012-01-03T08:22:00.002-06:00

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

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

2011-12-30T19:13:00.003-06:00

warmup:

dynamic
800m run

WOD 1:

8 reps @ 4 sets UNBROKEN of:

bottoms up clean right
bottoms up clean left
hang clean right
hang clean left

then 4 reps @ 4 sets UNBROKEN of:

hang clean right
hang clean left
push press/jerk right
push press/jerk left

WOD 2:

3 minute clean and push press/jerk
dual bells
rest in the rack; bells should not touch the ground

WOD 3:

team wod
1 minute of work at each station
30 seconds of rest/transition
2 times through

stone carry
200m run
farmer's walk
tire flips

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

2011-12-30T08:14:00.002-06:00

warmup:

dynamic
650m run

WOD 1:

SDLHP
up the ladder down the ladder

weight/reps

12k/14
14k/12
16k/10
20k/8
24k/6
32k/4
48k/2

nft

WOD 2:

TGU's

3
2
1

move up in weight to reach your 1 rep max

nft

WOD 3:

americans
dolphin burpees

20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10

KETTLEBELL UNDERGROUND FREE WOD 12.28.11

2011-12-29T07:19:00.003-06:00

warmup:

dynamic
800m run

WOD 1:

americans
sa r
sa l
h2h

8 reps for 3 sets
move up in weight to
4 reps for 4 sets
UNBROKEN sets

w: 12/16
m: 16/24

WOD 2:

8 minute amrap

5 front squats
7 russians
9 pushups

w: 16
m: 24

WOD 3:

team wod

SUICIDE BY FARMER'S WALK

w: 16's
m: 24's

KETTLEBELL UNDERGROUND WOD 12.16.11

2011-12-16T14:26:00.003-06:00

warmup:

dynamic

6-5-4-3-2-1
kb wall ball and burpees

WOD 1:

partner wod

7 americans
3 burpees

and

200m run

9 minute amrap

w 16
m 24

WOD 2:

9-7-5-3-1

kb lunge with pass
kb pushups
kb situps

w 16
m 24

WOD 3:

30 UNBROKEN russians
rest in between sets as needed
only unbroken sets count

9 minute amrap

w 24
m 32

KETTLEBELL UNDERGROUND WOD 12.14.11

2011-12-14T15:19:00.003-06:00

warmup:

dynamic

25 russians
15 sa swings, each arm
x2

WOD 1:

dual kb clean every 4 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 6 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 8 seconds for 1 minute.
hold in the rack.

WOD 2:

10 burpee pullups
10 dual kb alt strict press
10 dual russians
200m run

5 rounds
19 minute cap

KETTLEBELL UNDERGROUND WOD 12.12.11

2011-12-12T13:21:00.002-06:00

warmup:

bell walks
bell lunges
staggered pushups
bear crawls
spidermans
burpee broad jumps

WOD 1

dual kb floor press
2 presses every 30 seconds for 5 minutes
total of 20 reps

WOD 2

8 minute tabata

russians
sledge hammers

HOLIDAY CHEER

2011-12-11T09:43:00.002-06:00

KETTLEBELL UNDERGROUND WOD 12.9.11

2011-12-09T14:33:00.003-06:00

warmup:

dynamic
wheel barrows
piggy backs
bell pushups
bell russian twists
bell situps

bell toe jumps 10x5
bell sprawl to high pull 5-4-3-2-1

WOD 1

snatch every 4 seconds for 1 minute.
rest in the overhead position.
15 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 6 seconds for 1 minute.
rest in the overhead position.
10 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 8 seconds for 1 minute.
rest in the overhead position.
7 reps. 1 minute on the right, 1 minute on the left.

w 16
m 24

WOD 2:

8 minute amrap

UNBROKEN sets of 25 american swings.
put the bell down and rest as needed in between sets,
but you must hit 25 unbroken reps for those reps to count.
score is your total reps.

w 16
m 24

Bonus WOD:

bell crush for 20 seconds.
20 seconds rest. move up in load.
x3

bell crush in the squat position for 15 seconds.
20 seconds rest. maintain same load.
x3

KETTLEBELL UNDERGROUND WOD 12.7.11

2011-12-07T14:13:00.002-06:00

warmup:

dynamic
bell walks

8 horn squats
8 deadlifts
8 americans
x3

650m run

WOD

air squats: 80-64-50-32-16-8
russians: 40-32-25-16-8--4
jumping pullups: 20-16-12-8--4--2

w 16
m 24

20 minute cap

KETTLEBELL UNDERGROUND WOD 12.5.11

2011-12-05T13:18:00.003-06:00

warmup:

dynamic

10 kneeling squat jumps
15 americans
x3

WOD 1:

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

sprawl to clean from the ground.
sprawl reps are always 1, while the
cleans go up and then down the ladder.
each arm.

w 16
m 24

WOD 2:

stone circle
dead lifts and ground to shoulder

KETTLEBELL UNDERGROUND WOD 12.2.11

2011-12-02T13:50:00.002-06:00

warmup:

dynamic

25 kb dl
25 russians
15 sa swings, each arm
x2

WOD 1:

30 dual kb clean and bottom's up press

WOD 2:

dual kb for:

8 dumo dl
6 swing to high pull
4 snatch

5 rounds
try to only put the bells down between rounds
move up in weight if you can

WOD 3:

10 kb oh situps (total)
max time l sit from the bar

5 rounds

KETTLEBELL UNDERGROUND WOD 11.30.11

2011-11-30T14:02:00.003-06:00

warmup:

dynamic

45 secs to complete 1 american swing
and 1 burpee...45 secs to complete 2
american swings and 2 burpees...up until
9 swings and 9 burpees. clock keeps running.

WOD 1:

1 minute single bell clean and jerk, each arm
1 minute rest

3 rounds

move up in weight each round

WOD 2:

3 wall walks
3 tgu's
3 spider man walks on the parallets
1 150m prowler run

15 minute amrap

KETTLEBELL UNDERGORUND WOD 11.28.11

2011-11-28T15:58:00.003-06:00

warmup:

dynamic
bell walks

lateral band walks
lateral walking swings
200m run
x2

WOD 1:

work to 3 rep max for dual bell front squat
by doing 9-7-5 as a precursor

do the same for single arm bottom's up press

WOD 2:

tabata

3 rounds

stone to shoulder
burpee
stone deadlift

score is total reps

KETTLEBELL UNDERGROUND WOD 11.21.11

2011-11-21T13:22:00.003-06:00

warmup:

partner medball work

10 chest passes
10 overhead throws
10 forward rotations, each side
10 backwards rotations, each side
20 overhead throws from the ground
10 explosions

2 rounds

WOD:

650m run
15 burpees
35 russians
250m run
15 burpees
35 russians
650m run

2 rounds

35 minute cap

w 32k
m 48k

KETTLEBELL UNDERGROUND WOD 11.18.11

2011-11-18T17:08:00.004-06:00

warmup:

dynamic

WOD 1:

kettlebell complex

power clean
front squat
swing to clean
snatch
thruster

1 rep through all the movements
2 reps...
3 reps...

all with one arm, then the other arm
this equals 1 round
3 rounds total
move up in weight each round

WOD 2:

3 box jumps/push ups
6 american swings
9 air squats

amrap for 2 minutes
rest for 1 minute
4 rounds total
your score is your total reps

KETTLEBELL UNDERGROUND WOD 11.16.11

2011-11-16T15:27:00.003-06:00

warmup:

dynamic

WOD 1:

partner wod

50 oh medball throws (total)
15 burpee box jumps (total)
40 ohmt
12 bbj
30
9
20
6
10
3

WOD 2:

max pullups
farmer's walk

10 minute amrap

w 24k's
m 32k's

WOD 3:

9 kb snatch (total)
6 in & outs

6 minute amrap

w 16k
m 24k

KETTLEBELL UNDERGROUND WOD 11.14.11

2011-11-14T18:41:00.003-06:00

warmup:

kb lunges
back roll broad jumps
bear crawl
rabbit

8 kb deadlifts
8 goblet squats
8 russians
8 single leg dead lifts, each side
8 goblet squats
8 single arm swings, each arm
8 power cleans, each side
8 front squats w/bell in the rack, each side
8 hang cleans, each arm

kb hang clean to lunge:
5/5
4/4
3/3
3/3

go up in weight each set

WOD:

12 minute amrap

12 dual kb push press
seated sled pull
200m sandbag run
12 kb situps

KETTLEBELL UNDERGROUND WOD 11.11.11

2011-11-12T07:10:00.002-06:00

WOD

3 stations
3 mins of work at each station
1 min rest between stations
2 rounds

moving stones
kb snatch to gladiator get-down to turkish getup (repeat...)
prowler runs

KETTLEBELL UNDERGROUND WOD 11.9.11

2011-11-09T14:47:00.003-06:00

WOD 1:

3 ring dips
4 dual hang cleans
5 dual front squats

10 rounds

20 minute cap

WOD 2:

30 secs work, 30 secs rest
x3 at each station

L sit
dual bell overhead walk
bar hang

KETTLEBELL UNDERGROUND WOD 11.7.11

2011-11-07T14:07:00.003-06:00

warmup:

medball mashup
dynamic
tgus/arm bars/gladiator get downs

WOD 1:

dual bells

3 press - 3 push press - 4 push jerks
2 p - 3 pp - 3 pj
1 p - 2 pp - 3 pj

2 rounds

you can only put the bells down in between rounds.
if you put the bells down at any other time you
must perform 5 burpee broad jumps to buy back in.

WOD 2:

200m dual bell farmer's walk
400m run (no bells)
200m dual bell farmer's walk

w 24's
m 32's

KETTLEBELL UNDERGROUND WOD 11.4.11

2011-11-04T15:48:00.003-05:00

WOD 1:

30 secs work, 30 secs rest

2 hand catch release
hot potato squat
figure 8
x2

h2h
figure 8 to uppercut
wall ball
x3

-------

600m run

-------

WOD 2:

15 reps of all movements

snatch to lunge
ring rows
jerk
hollow rocks
squat clean

2 rounds

KETTLEBELL UNDERGROUND WOD 11.2.11

2011-11-02T13:09:00.003-05:00

warmup:

dynamic
kb walks

3 plyo pushups
3 box jumps
1 tgu
x3

WOD 1

5-4-3-2-1

kb push press, r/l
no more than 30 secs rest between sets
go heavy

WOD 2

5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow

5 rounds

w 24's
m 32's

ex.

5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte

5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte

and so on...

KETTLEBELL UNDERGROUND WOD 10.31.11

2011-10-31T13:39:00.004-05:00

warmup:

dynamic
lots of different dynamic

WOD:

sa kb clean from the ground
alternating hands
1 minute of work

1 minute rest

1 minute clean from the swing, left
1 minute clean from the swing, right

1 minute rest

dual kb clean from the swing
work for 2 minutes
rest in the rack
if the bells touch the ground that's
3 burpees for every time to be done during
your next rest

1 minute rest

dual kb clean from the swing
1 minute of work
must get 15 reps, if not then
that's 7 burpees for every rep you were shy

EXTRA CREDIT

stone lifting

KETTLEBELL UNDERGROUND WOD 10.28.11

2011-10-28T13:17:00.004-05:00

warmup:

200m run
15 kb oh situps, r/l
x2

3 tgu's
12 in & outs
x2

WOD

21-15-9

snatch r/l
pullups

w 16
m 24

KETTLEBELL UNDERGROUND WOD 10.24.11

2011-10-24T14:16:00.003-05:00

warmup:

kb overhead walk
kb overhead lunge
walking h2h
lateral swings

3 wall walks
200m run
x2

3-2-1 tgu's
go up in weight

WOD 1:

3x3

dual bell

strict press
push press
push jerk

nft

WOD 2:

6r/6l alt press
12 burpess
30 air squats

3 rounds

KETTLEBELL UNDERGROUND WOD 10.21.11

2011-10-21T14:07:00.002-05:00

warm up:

200m run

5 sa deadlifts, r/l
10 horn squats
15 americans
x3

200m run

WOD 1:

3 hang clean to front squat, r/l
5 rounds
take a lil rest in between rounds
go heavy

WOD 2:

8 minute amrap

12 dual kb sumo deadlift
6 plyo pushups

KETTLEBELL UNDERGORUND WOD 10.19.11

2011-10-19T14:30:00.003-05:00

warmup:

50m kb overhead walk, r/l
50m kb oh lunge, 25m r/25m l
25 kb wall ball
30 kb h2h

tgu's
3-2-1, total
go up in weight

7 sa swings
7 sa catch release
7 snatch

r/l

WOD

200m run
snatch: 30-20-10
200m run
horn squat: 30-20-10
200m run
med ball wall ball: 30-20-10

800m run to finish

w 12
m 16

KETTLEBELL UNDERGROUND WOD 10.17.11

2011-10-17T13:16:00.002-05:00

warmup:

squats
pushups
rotations
mountain climbers
lateral lunges
spider lunges
rabbit jumps
rolling broad jumps
inverted burpees

12 two handed kb power clean
100 ft bear crawl
x2

800m run

WOD

3 wall walks
9 sdlhp
12 american swings

5 rounds

w 24k
m 32k

KETTLEBELL UNDERGROUND WOD 10.14.11

2011-10-14T13:11:00.003-05:00

warmup:

ropes
lunges
run
dynamic

WOD 1:

partner wod

run 300m
one person carries a box, the other carries a bell
set the box down and each do 12 step ups with bell

run back 300m and then switch who carries the bell/box
run another 300m and each do your bell step ups
then run back the last 300m and call time!

w 16
m 24

--------

WOD 2:

1 minute max effort at each station
90 seconds of rest between stations

american swings
pushups
sandbag ground to overhead
toe to bar

w 16
m 24

----------

EXTRA CREDIT

one minute max effort snatch!
and if you're really loco then do another minute...

KETTLEBELL UNDERGROUND WOD 10.12.11

2011-10-12T19:36:00.002-05:00

warmup:

200m run
2 wall walks
x2

-----

kb walks

single bell oh, r/l
sb in the rack lunge, r/l
dual bell oh
dual bell lunge

-----

dual kb getups

3, rest
2, rest
1

------

WOD

15 sa swings, r/l
800m run
15 sa swing to high pull, r/l
800m run
15 snatch, r/l

w 16
m 24

KETTLEBELL UNDERGROUND WOD 10.10.11

2011-10-10T18:53:00.003-05:00

warmup:

dynamic

WOD 1:

dual swing x1
dual clean x2
dual squat x3

5 rounds
as heavy as you can

WOD 2:

kettlebell grace
ground to overhead with single bell
30 reps
must switch hands every rep

KETTLEBELL UNDERGROUND WOD 9.30.11

2011-09-30T13:42:00.003-05:00

warmup:

200m run

--------

in & out
pushup
dip

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

bottoms-up clean 8/8
figure 8 to uppercut 6/6

2 rounds

--------

15 stone lifts

---------

WOD

5 jumping muscle-ups
10 americans
15 situps
run (50 yards, 100y, 150y, 200y)

4 rounds

it's a sprint

w 16
m 24

KETTLEBELL UNDERGROUND WOD 9.28.11

2011-09-28T13:19:00.003-05:00

warmup:

600m run

3 wall walk
15 kb wall ball
x2

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

4 tgus/1 arm bar
3 tgus/2 arm bars
2 tgus/3 arm bars
1 tgu/4 arm bars

10 mins to complete
numbers are totals

WOD 1:

5x5
dual kb floor press
go heavy
60-90 secs rest in between sets

WOD 2:

partner wod

10 sandbag deadlifts
10 keg presses
10 oh med ball throws (each)
prowler run

10 minute amrap

KETTLEBELL UNDERGROUND WOD 9.26.11

2011-09-26T17:01:00.002-05:00

warmup:

dynamic
1000m run
ladder runs

WOD

1 snatch r/l
1 in & out
1 box jump

2 snatch r/l
2 in & out
2 box jump

3, 4, 5...

20 minute "amrap"

w: 12k, 20"
m: 16k, 24"

KETTLEBELL UNDERGROUND WOD 9.23.11

2011-09-23T18:38:00.007-05:00

warmup:

dynamic

partner med ball work:

10 chest passes, on knees
10 oh throws, on knees
10 oh throws, lying down
x2

hollow rocks
supermans

WOD 1:

2-4-6-8-10-12-14-12-10-8-6-4-2

russian swings
kb situps

also: do 3 tgu's to start and finish,
plus 5 tgu's before your set of 14

WOD 2:

team wod

SLED PULL MANIA

KETTLEBELL UNDERGROUND WOD 9.21.11

2011-09-21T13:38:00.002-05:00

warmup:

200m run
3 wall walks
monkey bars
x2

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

squats
burpees

WOD

20 dual kb squat cleans
15 pushups
10 pullups

3 rounds

w 12's
m 16's

extra credit

4 minutes of tabata

1 minute each of:

2 hand catch release
h2h
sa catch release, right
sa catch release, left

w 12
m 16

KETTLEBELL UNDERGROUND WOD 9.19.11

2011-09-19T16:30:00.003-05:00

warmup:

600m run

pushups: 4 mix, 3 close, 3 reverse
10 jumping ring dips
3 tgu's
x2

WOD:

6 alt press, total
6 push press, dual bell
6 burpees
100 yard dual bell farmer's walk

5 rounds
rest as necessary in between rounds
20 minute cap

KETTLEBELL UNDERGROUND WOD 9.16.11

2011-09-16T13:22:00.003-05:00

warmup:

ladder runs
shuttle runs

3 straight over unders x3
3 sideways over unders x3

WOD

2 minutes body weight squat tabata
hold a kb in the down position for your 10 seconds of rest

200m sprint

another 2 minutes of squat tabata

200m sprint

2 minutes of snatch tabata
bell can be on the ground for your 10 seconds of rest

200m sprint

another 2 minutes of snatch tabata

200m sprint

w 12
m 16

KETTLEBELL UNDERGROUND WOD 9.14.11

2011-09-14T13:44:00.003-05:00

warmup:

100 yard body weight walking lunge

10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2

WOD 1:

sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.

WOD 2:

50 foot sled pull
30 russians
10 ring rows, feet on box

5 rounds or 20 minute cap

w 24
m 32

KETTLEBELL UNDERGROUND WOD 9.9.11

2011-09-09T14:30:00.003-05:00

warmup:

10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h
x2

3, 2, 1 tgu's
total reps

WOD 1:

kettlebell complex

5 single arm swing to high pull
3 snatch to thruster

do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap

WOD 2:

partner wod

10-9-8-7-6-5-4-3-2-1

pullups
dual kb hold in the rack position

do one burpee every time you or your partner comes off the bar
or the bells touch the ground

w 16
m 24

15 minute cap

ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.

KETTLEBELL UNDERGROUND WOD 9.7.11

2011-09-07T14:32:00.002-05:00

warmup:

250m run
90 ft bear crawl
60 ft lunge

partner med ball work
20 total wall balls
20 total oh throws
20 total rotational throws
x2

30 second plank
30 second handstand hold
30 second plank

5 two hand release and catch
5 rounds
go up in weight and/or height

WOD

7 russians
7 in & out
7 pullups

5 rounds

w 24
m 32

extra credit

4 minutes of tabata situps

KETTLEBELL UNDERGROUND WOD 9.2.11

2011-09-02T14:39:00.003-05:00

warmup:

600m run

--------

6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2

turkish get-ups

3-2-1 (total reps)
increase load, but don't max out

WOD 1:

snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds

w: 12, 14, 16
m: 16, 20, 24

WOD 2:

8 minute amrap

5 kb sdlhp
5 ring dips

w 24
m 32

KETTLEBELL WOD 8.31.11

2011-08-31T13:22:00.003-05:00

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

2011-08-28T18:57:00.004-05:00

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!!!

2011-08-26T13:22:00.003-05:00

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

2011-08-24T13:01:00.004-05:00

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

2011-08-22T18:16:00.003-05:00

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

2011-08-19T15:10:00.004-05:00

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

2011-08-16T17:36:00.002-05:00

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

2011-08-12T14:21:00.003-05:00

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

2011-08-10T13:10:00.004-05:00

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

2011-08-08T13:36:00.004-05:00

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

2011-08-05T16:19:00.002-05:00

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

2011-08-03T13:19:00.003-05:00

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.

Name That WOD!

2011-07-26T17:57:00.003-05:00

Top time of the day (as RX'd) gets to name our newest benchmark!! Who is it gonna be!!!

50 OH Swing
40 Snatch
30 Clean and Press
20 Lunge W/ Pass
10 Burpee
400m run

down then back up

only do 400m once then back to burpees, for snatch and C&P- divide reps into each arm)

M24
W16

KETTLEBELL WOD 7.25.11

2011-07-25T17:26:00.002-05:00

warmup:

30 russians
15 sa high pull, r/l
10 horn squats
50 americans

2 rounds or 7 minutes

w12
m16

WOD 1:

partner wod

35 power russians (partner pushes bell down)
1 minute row for max calories

one partner does the round, then the next person goes

13 minute amrap
team with most swings plus calories wins

w16
m24

WOD 2:

15 med ball wall balls
15 snatch (total)

3 rounds

w 14#/16k
m 20#/24k

KETTLEBELL WOD 7.22.11

2011-07-22T14:10:00.003-05:00

warmup WOD:

dual kb floor press
pullups
horn squat

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

move up in weight to finish heavy

WOD:

dual kb clean to squat to
alternating strict press

do not put the bells down.
if you do you owe a burpee for every
time they hit the floor at the end of the wod.

5 minute amrap

w12
m16

7/19/11

2011-07-19T17:42:00.002-05:00

2-4-6-8-10-8-6-4-2

D. Burpee
Snatch L/R
Swing (H.A.P)
Thruster L/R

7/14/11

2011-07-14T11:41:00.001-05:00

21-15-9
1 arm thruster
SDHP
200m run (end of each round)

-----------

10 Bell push-up crossover
10 Power Swing
10 DeadLift
AMRAP6

Drops

2011-07-12T15:32:00.002-05:00

Hand to hand or H2H drills are a skill. A constant practice of fundamental kettlebell drills like, swing to release, H2H swing, and around the body pass with figure eight. Will build the foundation for more aggressive skills and drills. Two hand flips, single hand, and alternating rotation with tapping drills, tap the bell with either hand as it rotates vertical or horizontal. Are next level when working with H2H skills. Since repetition is the mother of all things u must practice. And dropping the kettlebell will be part of that. Remember quick feet are happy feet.

KETTLEBELL WOD 7.11.11

2011-07-11T14:45:00.004-05:00

warmup:

3 tgu light
3 tgu medium
3 tgu heavy

15 russians light
20 russians medium
25 russians heavy

2 rounds

WOD 1

dual bell sumo deadlift for 45 seconds
15 seconds rest
box jump for 45 seconds
15 seconds rest

3 rounds

w16k, 20"
m24k, 24"

WOD 2

7 minute amrap

100 foot dual bell farmer's walk
100m run

w16
m24

KETTLEBELL WOD 7.8.11

2011-07-08T13:44:00.003-05:00

warmup:

50 ft walk kb overhead r/l
50 ft walking lunge
3 close-grip pushups
3 v pushups
3 fingers-in pushups
15 kb goblet squats

2 rounds

warmup WOD:

2 presses
4 jerks
6 thrusters

3 rounds
move up in weight each round

WOD

3 dual kb deadlifts
5 dual kb cleans
7 dual kb jerks

5 rounds

KETTLEBELL WOD 7.6.11

2011-07-06T13:54:00.003-05:00

warmup:

4 mix pushups
4 diamomd pushups
4 v pushups
10 sprawl to sdlhp
20 jumping squats

2 rounds

WOD

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell push press
400m run

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell deadlift
400m run

100 ft walk dual bells in the rack
100 ft walk dual bells overhead
100 ft walking lunge no bells
50 dual bell clean
400m run

25 minute cap

w12
m16

7/5/11

2011-07-05T16:51:00.003-05:00

KETTLEBELLS GONE BAD

SDHP
Box Jump
P. Press
Row (calories)
Wall Ball

Perform max reps at each station for 1min, immediate transition to next station. Rest for 1min after all 5 stations have been performed. Repeat for 2 more rounds. Total all reps/calories for total score.

M32,24
W24,15

F.Y.I- The "real" FGB6 is goes down on Sept. 17th so get ready now!!!!

KETTLEBELL WOD 7.1.1

2011-07-01T13:39:00.003-05:00

WOD 1

(A)
12 single arm swings, r/l
24 russians
12 single arm weighted situps, r/l
(B)
12 single arm release/catch
24 2 hand release/catch
12 kb wall ball
(C)
24 h2h
24 2 handed flip

3 rounds
15 minute cap
try not to set the bell down for each set
move up in weight each round

WOD 2

1 minute of work at each station
then rotate to the next station.
10 minutes total.

partner rope war
weighted backwards sled pull
walking in/out rope undulations
rope undulations to the knees and up
dual kb overhead walk

KETTLEBELL WOD 6.29.11

2011-06-29T13:56:00.002-05:00

warmup WOD:

600m run
6 tgu right
400m run
6 tgu left
200m run

WOD 1:

21-15-9

kb squat clean
pushups
single arm weighted situp

12 minute cap

w16
m24

WOD 2:

5-10-15-20-15-10-5

single arm swings (each side)
followed by american swings.
30 secs rest between sets.

example:
5 sa swings left, 5 sa swings right, 5 americans using the 32k.
30 secs rest.
10 left, 10 right, 10 americans using the 24k.
rest.
15, 15, 15 using the 20k.
rest.
20, 20, 20 using the 16k.
rest.
then back down the ladder ending with
5, 5, 5 using the 32k.

10 minute cap.

6/28/11

2011-06-28T11:23:00.003-05:00

1 Snatch, 1 Clean and Jerk, 2 Amer. Swing
2 Snatch, 2 Clean and Jerk, 4 Amer. Swing
3,3,6
4,4,8... (continue in this manner until)
10,10,20

M20, 24
W16,20

KETTLEBELL WOD

2011-06-27T13:48:00.003-05:00

warmup WOD:

100 foot walk: rack, then overhead
50 foot walking lunge with bell

one arm, then the other

warmup WOD:

25 single arm swings, each arm
50 russians
25 push press, each arm

WOD

5, 4, 4, 3, 3, 2, 1: dual bell alt. strict press (numbers are for each arm)
5, 4, 4, 3, 2, 1: dual bell push press
5, 4, 3, 2, 1: single arm push jerk

try to move up in weight as you progress through the rounds
take approx. 30-45 secs rest in between sets

KETTLEBELL WOD 6.24.11

2011-06-24T13:43:00.003-05:00

warmup:

600m run

10 dual kb clean, press and squat
10 v pushups
3/3 tgu's
x2

600m run

WOD 1

tabata

figure 8 to uppercut
pushups

8 minutes

w12
m16

WOD 2

10 minute amrap

3 burpees
5 pullups
7 americans

w16
m24

6/23/11

2011-06-23T17:57:00.002-05:00

3/3 TGU
10/10 Halo
15 2-handed clean
20 Ab mat situps

x3

6/21/11

2011-06-21T17:33:00.003-05:00

THE VIKING CHALLENGE

complete 17 snatch in under 36seconds, then rest for 36 seconds. this is a round. complete as many as you can without failing to complete reps in the allotted time for up to 36 rounds.

m16
w12

KETTLEBELL WOD 6.20.11

2011-06-20T13:47:00.002-05:00

warmup:

5 wide pushups
5 close pushups
10 close pullups
10 commando pullups
50 foot (each side) walking lunge with bell in the rack
600m run

WOD 1

100 foot sprint
50 foot farmers walk (dual bells suitcase style)

6 rounds

w24
m32

WOD 2

snatch to
overhead squat to
thruster

each side, complete all three movements without putting the bell down

10 minute running clock to find your max load

KETTLEBELL WOD 6.17.11

2011-06-17T16:01:00.003-05:00

warmup:

20 russians
10 single arm swings, each side
10 squat cleans
200m run
10 second arm bar into a tgu, 3 each arm switching sides each rep

2 rounds

WOD

20 minute amrap

14 dual kb alternating press
14 dual kb alternating clean

60 seconds rest

7 dual kb front squat
7/7 dual kb wind mill

60 seconds rest

7 dual kb snatch
14 dual kb alternating floor press

60 seconds rest

6/16/11

2011-06-16T15:54:00.002-05:00

100 OH Swings
90 Squat
80 Snatch
70 Sit-up
60 Clean
50 Lunge

M16
W12

(if single arm technique- divide reps into each arm)

KETTLEBELL WOD 6.15.11

2011-06-15T13:46:00.002-05:00

WOD 1

8 squat jumps
8 ring rows
8 weighted situps

4 rds

WOD 2

dual kb sumo deadlift
pushups

10-2
8-4
6-6
4-8
2-10

WOD 3

single arm russian swings
7 sets, 3/3
move up in weight to end super heavy

example: 16, 20, 24, 24, 32, 32, 48

6/14/11

2011-06-14T17:47:00.003-05:00

C & J

3min
2min
1min (1min rest in between, move up in weight each set)

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

200m run
200m run W/ Bell
20 2-handed clean
x2

M20k
W14K

KETTLEBELL WOD 6.13.11

2011-06-13T13:50:00.003-05:00

WOD 1

200m run
6 tgus

3 rounds, move up in weight each round

DYNAMIC

WOD 2

dual kb front squats
5-4-3-3-2-2
move up in weight to max load

WOD 3

15-12-9

box jumps
americans
pushups

w16
m24

2011-06-10T19:35:00.001-05:00

KETTLEBELL WOD 6.10.11

2011-06-10T14:00:00.002-05:00

WOD 1

team wod

25 americans, 16k
15 americans, 24k
10 americans or russians, 32k

totals reps, each team member must do at least 1 rep with each bell

prowler run

3 shuttle runs

3 rounds total

WOD 2

5/5 snatch
100 ft sprint
5 plyo pushups

6 rds

w12
m16

6/9/11

2011-06-09T09:55:00.002-05:00

50-40-30-20-10
Double Unders
OH Swings

M24
W16