Friday, March 30, 2012
Wednesday, March 28, 2012
KETTLEBELL UNDERGROUND WOD 3.28.12
warmup:
partner medball work
10 reps each movement, 2 rounds
chest pass, overhead throws, forward rotations,
backward rotation, explosion
5 pullups
3 windmills r/l
10 heavy russians
3 rds
WOD 1
kb complex
power clean
front squat
thruster
snatch to backwards lunge
1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right
that's 1 round
3 total rounds
light, medium, heavy
WOD 2:
stone to shoulder 3-5-7-5-3
20 foot handstand walk
10 minute cap
Monday, March 26, 2012
Friday, March 23, 2012
Thursday, March 22, 2012
To Your Toes
Wednesday, March 21, 2012
KETTLEBELL UNDERGROUND WOD 3.21.12
windmill
walk with bell overhead
windmill
walk with bell in the rack
windmill
left/right
x3
WOD 1
tgu's (total)
pullups
5/5
4/5
3/5
2/5
1/5
nft
WOD 2
dual kb jerk
focus on the breath
3 minutes of work
1st set: 3 breaths in the rack in between each rep
2nd set: 5 breaths in the rack in between each rep
Tuesday, March 20, 2012
Kettlebell Bent Press
Monday, March 19, 2012
Snatch Test
KETTLEBELL UNDERGROUND WOD 3.19.12
dynamic
10-8-6-4-2
americans
mountain climbers
windmills
bent side presses
breathing techniques
WOD
200m run
25 americans
15 burpees
25 americans
200m run
w 16
m 24
Friday, March 16, 2012
KETTLEBELL UNDERGROUND WOD 3.16.12
warmup:
dynamic
sa swings l/r
goblet squats
10-8-6-4-2
WOD:
400m run
50 russians
50 situps
800m run
50 pushups
50 situps
400m run
50 sdlhp
50 situps
w 24
m 32
Wednesday, March 14, 2012
KETTLEBLL UNDERGROUND WOD 3.14.12
dynamic
8 goblets
8 americans
8 pushups
8 pullups
6 goblets
6 americans
6 pushups
6 pullups
400m run
WOD:
30 secs work at each station
30 secs rest/transition
5 rounds
dual cleans walk 1-2-3-2-1
ropes
prowlers
extra credit:
rope pull competition
Tuesday, March 13, 2012
Kettlebell Underground Challenge II
Congratulations to everyone who took on the Kettlebell Underground Challenge. Thank you for braving the rain and making our 2nd Annual event a huge success! The Challenge was packed with CrossFit skills as well as Strongman moves testing both experienced kettlebell athletes and CrossFitters. Special thanks to our friends at Punch Gym for joining us! First place winners, Jeremy Thiel and Brittany McKenna each won a handpainted kettlebell trophy by Connie Arismendi. See all scores here. See photos of the challenge here, more will be uploaded next week.
Men's Division: Jeremy Thiel -- 1st Place Adam Martin -- 2nd Place Jason Kloesel -- 3rd Place
Women's Division Brittany McKenna -- 1st Place Mariah McDonald -- 2nd Place Caroline Bull -- 3rd Place
Monday, March 12, 2012
KETTLEBELL UNDERGROUND WOD 3.12.12
dynamic
ladders
bell carries
WOD 1:
strict press
push press
push jerk
left/right
5-3-2-1
then find your 3 rep max push jerk
WOD 2:
12 power swings
4 burpees
200m run
12 powers
8 burpees
200m run
12 powers
12 burpees
200m run
Friday, March 9, 2012
KETTLEBELL UNDERGROUND WOD 3.9.12
dynamic
WOD 1
TGU Total
5-3-2-2-1-1-1
total reps.
reach your max load.
then try some barbell getups.
WOD 2
5 burpees
7 kb front squats
9 americans
3 over-unders
3 rounds
w 24
m 32
Thursday, March 8, 2012
Kettlebell Underground Challenge hosted by Crossfit Central and RedBlack Gym
The challenge is open to all level of competitors who are ready to challenge themselves in a variety of events not limited to kettlebell movements. This is your time to test your abilities amongst others as well as push your limits. Don’t miss out on this 1 time a year event and get registered now to be part of all the fun!
Wednesday, March 7, 2012
KETTLEBELL UNDERGROUND WOD 3.7.12
dynamic
kb complex
3 reps each arm of:
clean ftg
front squat
backwards lunge to
press
x2
WOD
russian swing
h2h
2 handed flip
10-8-6-4-2 with a light bell
8-6-4-2 with a medium bell
6-4-2 with a heavy bell
nft, but quality of reps
w: 12-16-24
m: 16-24-32
followed by miscellany and what-have-you
Monday, March 5, 2012
KETTLEBELL UNDERGROUND WOD 3.5.12
dynamic
400m run
pullups/pushups
normal grip: 1-2-1/3-6-3
mix grip: 1-2-1/3-6-3
close grip: 1-2-1/3-6-3
WOD:
7 americans
5 half tgus
3 pullups
5 minute amrap
3 minutes rest in between
3 rounds
w 24
m 32