KU WOD 4.20.12

dynamic

med ball 10 reps

chest, overhead, froward rotation, backward rotation

overhead sit up throw, jump blocks

warm up: dual kbell carriers

1. dual suitcase, one in the rack one suitcase, 50ft repeat alternate sides

2. dual rack , one overhead one rack, 50ft repeat alternate sides

3. dual suitcase, dual rack, dual overhead, rack, suitcase 50ft

Kettlebell GPP Wod: 4 RDS

7 burpees

50ft prowler sprint high side/low side

50ft sprint

20 kettlebell snatch

M:24kg W:16kg

Ex: complete 7 burpees followed by a 50ft prowler sprint then a 50ft sprint (no prowler)

finish with 20 kettlebell snatch. mix between low and high side prowler runs.

Kettlebell Underground Strength Wod: 3 RDS

Partner wod

bear crawl sled pull 25ft x2

max weighted push ups x

stone lifts x4

KETTLEBELL WOD 2.23.11

warmup:

dynamic
walks

WOD 1

45 seconds of work
15 seconds of rest

rotate stations after each minute
3 rounds

med ball overhead throws
rope climb
clean and press (from the ground/switch hands every rep)


--- 2 minutes of rest ---

WOD 2

50 air squats
100m farmer's walk with bells suitcase style ( w/24, m/32 )
40 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
30 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
20 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
10 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )

KETTLEBELL WOD 2.16.11

warmup:

dynamic
400m run
kb walks


WOD 1:

3 clean & press/jerk (cleans are from the ground)
6 pushups
9 air squats

10 minute amrap


WOD 2:

dual kb floor press (no more than 45 seconds rest between sets)
5-5-3-3-2-1

KETTLEBELL WOD 2.14.11

warmup:

dynamic
650m run

WOD 1

250m run
30 snatches (total)
250m run
30 pullups
250m run
30 snatches
250m run



WOD 2

partner med ball medley

KETTLEBELL WOD 2.9.11

warmup:

dynamic
3 minutes of jump rope


WOD 1 18 minute cap

jump rope: 100 double unders or 300 singles (3 minute cap)
50 russian swings
25 deck situps
50 russians
25 decks
50 russians
jump rope: 100 or 300


WOD 2

partner med ball medley

KETTLEBELL WOD 2.7.11

warmup:

dynamic
walks


WOD 1:

21 squat cleans
3 shuttle runs
15 sq. cl.
6 sr
9 sq. cl.
9 sr


WOD 2:

5 hot potato squats (3 potatoes, 1 squat)
15 med ball situps (situp with the ball and leave it between your legs then go back down without the ball and then situp again to grab the ball: that's 1 rep)

5 rounds

1/18/11

30 TGU for time



10,9,8....1 SDHP
10,10,10..10 OH Swing

1/13/11

20 Snatch
20 OH Swing
10 Burpee
200m run
2rds
20 Clean & Press
20 Bell Front Squat
10 Burpee
200m run
2rds

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!!

9/23/10

50-30-20
OH Swing
Clean (divide reps into each arm)
150 jump rope skips

9/16/10

"Secret Service Snatch Test"


10 Min. Snatch

for today's standards- Switch hands as need be, aim to not set bell down.

9/9/10

800m run
100 swings, 50 situps
600m run
100 situps, 50 swings
400m run

M16k
W12k

9/2/10

clean and press
in ad outs
oh swing
sprawl to high pull

8/24/10

Kettlebell Wall Ball
Bottom Up Clean (both sides, reps NOT divided)
SDHP
OH Swing

10,9,8,7,6,....1

7/22/10

21-15-9

Push-ups
Thrusters
Sit-ups

200m Run

M16KGs
W12KGs

7/13/10

Dual Swing 10
Dual Clean 10
Dual Push Press 10

AMRAP12

M16k
W12k

6/17/10 WOD

30 Turkish Get-ups for Time

6/8/10 wod

TGU 3/3
Thruster 7
In and Outs (parallettes) 9

AMRAP15

6/1/10 WOD

30 Box Jump
30 American Swing
400m Run

3rds

M 24k
W 20k

5/18/10 WOD

20,18,....2 Dual Push Press
2,4,6,...20 Two Handed Clean