KETTLEBELL WOD 12/17/10

Partner WOD

1000m row/400m farmer's walk (one bell)
300 russian swings (total from the team)
100 burpees (total from the team)
1000m row/400 m farmer's walk (one bell)

RX
W: 24k
M: 32k

example:

Vince rows 1000m while Veronica does her 400m walk.
When they have both finished their task then they may commence to chip away at 300 total swings and 100 total burpees. They may break that up however they see fit. When their swings and burpees are complete, then Veronica rows 1000m and Vince does his 400m walk.

KB WOD 2/16/10

10 2-handed clean
15 Halo
20 power Russian

AMRAP15

KETTLEBELL WOD 9/24

4 Rounds

11 Burpee Situps
21 Dual Kettlebell Cleans
Jump Rope 100 jumps

KETTLEBELL WOD 9/15

7 Rounds

10 Jumping Pull Ups
10 American Swings
10 Knee to Elbow

Jumping Pull Up: jump from ground to bar
and pull chin over bar.

KETTLEBELL WOD 8 03

5 ROUNDS
21 American Swings
15 Squats
9 Pushups

men 24kg
women 16kg

KETTLEBELL WOD 7 20

AMRAP 10MINs

7 Swing to high pull (catch bell at shoulder)
5 Snatch R5/L5
7 Power Swings

kETTLEBELL WOD 7 016

8 Rounds

20yrd-40yrd-20yrd
1 shutle run (a to b, b to a, a to c, c to a, a to b, b to a)
8 Russian Swings
16 PushUps


men 32kg
women 20kg

KETTLEBELL WOD 7 15

10 Box jumps
15 Kettlebell Snatch (total R/L)

10 Rounds

Men 24kg
Women 16kg

KETTLEBELL WOD 6 11

20 Russian swing
5 sprawl
10 clean and press
20 situps
4 rds

finish with a 400m spirnt

In Shape Fast

Kettlebell Central's approach to programming the unlimited classes has
clients seeing Fast Results.

Training will Kettlebells is unique and it offers everybody a chance to
enhance primary motor skills like no other.

New Clients can enroll by taking the elements course (required intro session and fee = $50)
Then pay only $150 / Monthly

Potentially 5 classes a week!


Current clients of Crossfit Central Indoor Programs have the opportunity to enroll in Unlimited Kettlebell for only $75 / Month !

This is potentially 2 or 3 extra workouts a week.


Time Options to come to Unlimited Programs
7:15 am T/Th
12:15 pm M - F
5:15 pm M/W
7:15 pm M-Th

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Recently published Article: Kettlebells - Old School and the Latest Thing by The SF Gate

Bringing New Flare

Hey Austin,
Meet the Kettlebell! This is one of the most influential pieces of equipment in modern fitness. After years of running Kettlebell classes in a gym, Crossfit Central's most knowledgeable instructors are hitting the streets to inform and show people the benefits of using Kettlebells.

We will be offering amazing workouts in some of the parks and recreational facilities that are staples within the great city of Austin.

This is exciting for us and we can not wait to get out and share these stellar tools with everybody who might be looking to ramp up their fitness and performance.