5/31/11

Fun with 50's

OH Swing
Traveling Lunge
Hang Clean
Knees to Elbows
P. Press
R. Swing

(1 round, 50 reps for each, cleans and presses are divided into each hand)

m24,32
w16,24

5/24/11

50 OH Swing
40 P. Press
30 Jumping Lunge
20 SDHP
10 Burpees
x2

5.19.11

400m run

50-30-20
OH Swings
Sit-ups

400m run

21-15-9
SDHP
push-up

400m run

KETTLEBELL WOD 5.18.11

WOD

(A)

3 wall walks
10 air squats
25 situps

4 rds


(B)

300 total reps

broken down as:

20 russian swings
10/10 cleans
10 two hand catch release

6 rounds
move up in weight for each round
take 60-90 seconds rest between each round
if you put the bell down during a round you must do 3 burpees to
buy back into the wod

w end with 24
m end with 32


(C)

150 foot walk with one bell overhead and the other bell suitcase style
150 foot walk with the opposite arm up/down
150 foot walk with both bells in the rack

w 16s
m 24s

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

KETTLEBELL WOD: THE DAY AFTER

WOD 1

(A)

10 two handed power cleans
3 mix pushups, 3 v pushups, 3 dive pushups

2 rounds
move up in weight for the second round
at your own pace

(B)

3 second arm bar right
3 second arm bar left
3 turkish get-ups (total)

3 rounds
at your own pace


WOD 2

Tabata mash-up

american swing
backwards lunge (no bell)
russian twist (with bell)
seated 2 handed bell press

full 16 minutes

w 12
m 16

KETTLEBELL WOD: FRIDAY THE 13TH

WOD 1

400m run
20 russians
20 single arm swings
10 h2h
400m run
20 russians
20 cleans
10 h2h

at your own pace
but don't put the bell down

w 16
m 24


WOD 2

400m run
11 pullups
21 snatch
400m run
8 pullups
15 snatch
400m run
5 pullups
9 snatch

for time

w 16
m 24


WOD 3

15 oh med ball throws
15 ring pushups
30 walking rope undulations

6 minute amrap

KETTLEBELL WOD 5.11.11

WOD 1

partner med ball mash-up

5 oh throws
5 chest pass
5 oh throws
5 russian twists r/l
5 oh throws

50 foot running chest pass
50 foot running oh throws

2 times through each

then

100 russian swings (medium weight)


WOD 2

9-7-5

turkish
burpee toe to bar


WOD 3

ropes: 30 dual undulations, 30 single undulations
bar climb down and back (DON'T FALL IN THE ALLIGATOR PIT)
sled pulls. seated, standing. 2x

7 minute amrap

5.10.11

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

...then back up

R U A Monster

Killers! Come test yourself at Crossfit Centrals 1st Kettlebell challenge. Coming this Sunday 9am-11 May 15th @Crossfit Central 6205 Burnet Rd. Austin, Tx 78757 crossfitcentral.com to register for event. only 14 spots left!

KETTLEBELL WOD 5.6.11

warmup:

dynamic
400


WOD 1:

3 dual deadlifts
3 dual cleans from the ground
3 dual front squats
3 dual swing to high pull

3 rounds
same weight for each movement
go up in weight each round


WOD 2:

10/10 snatch
10 jumping lunges
20 situps

4 rds


WOD 3:

team wod
only one member of your team may work at one time
one minute at each station, then rotate to the next station
total reps
divide your reps however you choose
first team to 400 wins

prowler run (down and back equals 1 rep)
box jumps
burpees

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

KETTLEBELL WOD 5.4.11

warmup:

dynamic
400


WOD 1:

clean from ground 5r/5l
push press 5r/5l

3 rds

go up in weight each round
no rush


WOD 2:

25 russians
15 ring pulls
25 russians
12 rings pulls
25 russians
9 ring pulls
25 russians
6 ring pulls

w 24
m 32


WOD 3:

50 ft prowler walk
3 rope climbs
50 ft overhead walk. down one arm, back the other.

3 rds

Benchmark for May: "Helen"

"Helen"

400m run
21 OH Swings
12 Pull-ups

3rds

m24
w16