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Friday, October 30, 2009

KETTLEBELL WOD 10/30


5 ROUNDS

21 KETTLEBELL SNATCH TO OVERHEAD SQUAT
15 KETTLEBELL PUSH PRESS
9 CAL ON ROWER

PHOTO BY christine white

Thursday, October 29, 2009

KETTLEBELL WOD 10/29

20 MIN AMRAP

2 ROPE ACCENTS
3 WINDMILLS R/L
30 ROPE WAVES



KETTLEBELL WOD 10/28



400M RUN
50 RUSSIAN H2H SWINGS
800M RUN
35 RUSSIAN H2H SWINGS
800M RUN
20 RUSSIAN H2H SWINGS
400M RUN

H2H (hand 2 hand)

Tuesday, October 27, 2009

KETTLEBELL WOD 10/27


15 MIN AMRAP

2 PULL UPS
4 PUSH JERK
8 AMERICAN KETTLEBELL SWINGS

WOMEN 20KG
MEN 32KG

Monday, October 26, 2009

KETTLEBELL WOD 10/26


REPS 20-16-12-8-4

KETTLEBELL FRONT SQUAT
KETTLEBELL SNATCH
BURBEES

Friday, October 23, 2009

KETTLEBELL WOD 10/23


5 MINS
ONE ARM RUSSIAN KETTLEBELL SWING
1 MIN REST
4 MINS
CLEAN TO PRESS FROM THE SWING
1 MIN REST
3 MINS
KETTLEBELL UPPERCUT
1MIN REST
2 MINS
SNATCH
1 MIN REST
1 MIN AMIERICAN KETTLEBELL SWING


3X80 YRD RUNS
1 MIN REST

Thursday, October 22, 2009

KETTLEBELL WOD 10/22


50-40-30

RUSSIAN KETTLEBELL SWING
PUSHUPS
SQUATS

Tuesday, October 20, 2009

KETTLEBELL WOD 10/20


3 ROUNDS

30 KETTLEBELL SNATCH
30 MED BALL WALL BALL

Monday, October 19, 2009

KETTLEBELL WOD 10/19


400M RUN

2X
3 TURKISH GET UPS
6 SQUAT CLEANS
9 AMERICAN SWINGS

400M RUN

2X
3 TURKISH GET UPS
6 SQUAT CLEANS
9 AMERICAN SWINGS

400M RUN

KETTLEBELL WOD 10/17


SATURDAYS FREE KETTLEBELL WOD AT CROSSFIT CENTRAL
15 AMRAP

3 TURKISH GET UPS
6 KETTLEBELL SQUAT CLEANS
9 AMERICAN KETTLEBELL SWING

Thursday, October 15, 2009

KETTLEBELL WOD 10/15


400M RUN
21 BOX JUMPS
15 AMERICAN KETTLEBELL SWINGS
800M RUN
21 BOX JUMPS
15 AMERICAN KETTLEBELL SWINGS
400M RUN

Wednesday, October 14, 2009

KETTLEBELL WOD 10/14


4 ROUNDS

10 MED BALL MIX
50 YRDS KETTLEBELL OVERHEAD WALK
35 RUSSIAN KETTLEBELL SWINGS

Tuesday, October 13, 2009

KETTLEBELL WOD 10/13


4 ROUNDS

25 DUAL KETTLEBELL CLEAN AND PRESS
300M ROW

Monday, October 12, 2009

KE'TTLEBELL WOD 10/12


15 AMRAP

KETTLEBELL POWER CLEANS 6 R/L
200M RUN
KETTLEBELL SNATCH TO OVERHEAD SQUAT 6 R/L

Friday, October 9, 2009

KETTLEBELL WOD 10/9




RIGHT HAND
5 KETTLEBELL SNATCH
7 HIGH RELEASE CATCH

LEFT HAND
5 KETTLEBELL SNATCH
7 HIGH RELEASE CATCH
REPEAT 2X

10 42'' BOX JUMPS

4 ROUNDS

Thursday, October 8, 2009

KETTLEBELL WOD 10/7


3 ROUNDS

10 TURKISH GET UPS
400M RUN

Tuesday, October 6, 2009

KETTLEBELL WOD 10/6


400M RUN
4 ROUNDS

30 AMERICAN SWINGS
10 KNEE TO ELBOW
20 JUMPING RING DIPS

Monday, October 5, 2009

KETTLEBELL WOD 10/5


3 Rounds

35 Air Squats
15 Jumping PullUps
12 Kettlebell Snatch

Thursday, October 1, 2009

KETTLEBELL WOD 10/1


FOR TIME:

800M RUN
20 KETTLEBELL DEADLIFTS
20 PUSHUPS
20 KETTLEBELL POWER SWINGS
800M RUN