7/19/11

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

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

6/16/11

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)

6/14/11

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

6/2/11

BENCHMARK DAY

"Helen"

400M RUN
21 OH SWINGS
12 PULL-UPS
X3

M24
W16

5.17.11

Thruster
3x5 (moving up in weight)

--------------------
500m Row
10 DeadLift (h.a.p)
x3

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

Find your 1RM on Strict Press R/L

5.10.11

50 OH Swing
40 Snatch
30 C & P
20 Lunge Pas
10 Burpee
400m run

...then back up

Cinco De Mayo

200m carry- 1up, 1 down (one bell overhead the other in a farmer's carry.)
3/3 TGU
10 SDHP
20 Box Jump
30 Med ball twist

AMRAP20

Benchmark for May: "Helen"

"Helen"

400m run
21 OH Swings
12 Pull-ups

3rds

m24
w16

4/7/11

#1


15 sdhp
30 mtn. climber
30 med ball slam
x3

m24
w16

-----------

#2

20 r. swing
20 sit-up
10/10 thruster

m32,24
w24,16

box jump
OH swing
spidy pushup
clean from ground
ab mat situp

20,15,10,5

m24
w16

12/7/10

50-30-20

Clean and Press
Ab mat Sit-up
R. Swing

M16,32
W12,24

KETTLELBELL WOD 11/22/10

Wod 1
3-3-3-3
turkish get ups
pull ups(deads, kipping, jumping)

Wod 2
50 KBswings
40 KBrussian twist
30 KBwallball

m:24kg
w:16kg

KETTLELBELL WOD 11/17/10

Wod 1
Dual KBFloor Press
5 sets X 3 reps(3-3-3-3-3)
@45 sec rest

Wod 2
3 Rounds
25 KB H2H
20 KB figure 8 to upper cut
15 Box jump

M:24kg
W:16kg

KETTLELBELL WOD 11/10/10

Wod 1
5x5@45sec rest between sets
KBPower swing
Ring Dips

Wod 2
15 KBswings
5 Burpees

3min cap
rest 1 min
repeat

KETTLELBELL WOD 11/08/10

Wod 1
3x5 (3sets 5reps)

Alt KBpress 5 right 5 left alt between presses
Pull ups
@45 sec rest between sets

Wod 2
for time 10 sq. 10 snatch, 9 sq. 9 snatch, 8.8, 7.7, etc
change arms as much as needed

10.9.8.7.6.5.4.3.2.1
KBFront squat
KBSnatch

KETTLELBELL WOD 11/05/10

Wod 1
1.2.3.2.1
KBturish getup

Wod 2
10 minute amrap
12 box jump
9 decline pushups
100ft dual kb overhead walk

m:24 kg
w:16kg

Wod 3
team wod: 5 min amrap (rounds)
9 total KBsnatch
50 ft run
butcher sled push 100ft

once first player starts run next player starts snatch.

11/2/10

50 Amer. Swing

21-15-9
(R/L)

clean
p. press
swinging high pull

50 Amer. Swing


Shoutout- Farwell to Jeff B. We're gonna miss ya'!!

Jeff is a CrossFit and Kettlebell devout who has been at Central for many years and is now moving to Dallas. He already is hooked up with the Dallas Central crew so we know he's in good hands ..but his presence will be missed none the less. Cheers Brotha!!

KETTLELBELL WOD 10/29/10

WOD 1

1.2.3.4.5.4.3.2.1
Up the ladder down the ladder.
3 Movements
Dual KBclean from the ground
Dual KBfront squat
Dual KBpush jerk

A method: start the ladder. set 1, 1 rep. U will do 1 rep of each movement. 1 clean,squat,pushjerk. Set 2, 2 reps. u will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 pushjerk. Set 3, 3 reps. 3clean3squat3pushjerk. Continue up the ladder and same method down.

WOD 2
1 Turkish get up
150m run
2 TGU
150m run
3 TGU
150m run
2 TGU
150m run
1 TGU

KETTLELBELL WOD 10/25/10

WOD 1
KBSnatch run down the ladder
54321
4321
321
21
1

EX: 5R,4L,3R,2L,1R at 16kg
4L,3R,2L,1R at 24kg
3L,2R,1L at 32kg
2R,1L at 32kg
1R 32kg
WOD 2
7 minute AMRAP
5 pull ups
3 KB wall ball

KETTLELBELL WOD 10/20/10

5 Rounds or 20 minutes

150m run
15R/15L One arm KBdeadlift
touch bell on the outside of foot
30 Situps
30 KBswings