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!!

KB WOD 4/15/10

Helen

400m run
21 KB swings
12 pullups

3rds

M- 24k
W- 16k

KB WOD 2/11/10

100 American Swings
50 Sit-ups
50 American Swings
100 Sit-ups

done for time:

KB WOD 1/19/10 "THE BATTLE"

The workout is performed in two teams on different sides of the battlefield. Equal KBs of various sizes stand at both ends. With a clock running for 15min each player can transport KBs using this sequence 1 American Swing with step, 2 lungs pass, 3 farmers carry, 4 OH lunge. At the end of 15min the team with the least amount of weight in KBs on their side wins.

1/7/10 WOD and flashing the KB

FLASHING THE "KB" SIGN!


American Swings 10,9,8,7...
Push ups 5 (performed between each set of swings)

12/4 WOD

Sprawl to High Pull 20
American Swings 30
200m Run
4rds

KETTLEBELL WOD 10/27

15 MIN AMRAP

2 PULL UPS
4 PUSH JERK
8 AMERICAN KETTLEBELL SWINGS

WOMEN 20KG
MEN 32KG

KETTLEBELL WOD 10/15

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

KETTLEBELL WOD 9/21

150 Russian Kettlebell Swings
100 American Kettlebell Swings
50 Kettlebell Cleans