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

KU WOD 4.18.12

warmup:

dynamic
400m run


WOD 1

8 dual bell sumo deadlift, heavy and fast
8 heavy russians with band

5 sets
no more than 90 secs rest in between sets


WOD 2

partner wod

4 keg to shoulder (2 left/2 right)
6 keg pushups
8 lateral keg jumps

one person completes a round then your partner goes

amrap in 3 minutes

followed by 1 minutes rest

3 rounds

KU WOD 4.16.12

warmup:

dynamic
lots of dynamic

WOD 1:

strict press: 1-1-1 l/r, move up in weight
clean and jerk: 2-2-2 l/r, move up in weight
squat clean to thruster: 3-3-3 l/r, move up in weight

nft


WOD 2:

400m run
50 americans @ 24k
200m run
35 toe to bar
200m run
25 box jump @ 24"
400m run


EXTRA CREDIT

log press/viper race

max reps in 45 secs @ 65#
x2

FRIDAY THE 13TH @ KB UNDERGROUND

warmup:

200m run
dynamic

8-8-16
6-6-12
4-4-8

horn squat
two handed press
h2h


WOD 1:

kb complex

3 reps each of:

squat clean
thruster
push press/jerk
oh squat

all left, all right

3 rounds

move up in weight each round


WOD 2:

partner wod

90 secs of work at each station
30 secs of rest in between stations
3 rounds

sled pulls
wheel barrow walk with pushups
pullups

KETTLEBELL UNDERGROUND WOD 4.9.12

warmup:

dynamic
400m run

10/10 1st round
6/6 2nd round

sa dl suitcase style
sa swing
sa push press


WOD 1:

american swings up the ladder.
can't do americans then do russians.
can't do russians then do deadlifts

10 burpee buy in
then 10 reps of:
12-14-16-20-24-28-32-48


WOD 2:

1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest
then 2 more rounds but in the 2nd round it's 1 pushup
every 7 seconds and in the 3rd round it's 1 pushup every 5 seconds.
always resting in plank.


EXTRA CREDIT:

partner med ball frenzy

KETTLEBELL UNDERGOUND WOD 4.6.12

warmup:

fwrd run
bkwrd run
lat shuffle
x2

bear
rabbit
spider
x2

5/5, 5/4, 5/3, 5/2, 5/1
pullups/tgu

WOD

3/3 cleans ftg to press
bear crawl
10/8/6/4/2 goblet squat
broad jump

w: 16/24
m: 24/32


BONUS WOD

rope undulations
rope pull (like you're on a fancy yacht)
keg press

KETTLEBELL UNDERGROUND WOD 4.2.12

warmup:

bear
rabbit
spider
x3

kb walks

7 oh squat, r/l
10 second arm bar, r/l
x3

WOD

10 snatch, r/l
10 plyo pushups
5 burpees

8
8
6

6
6
7

4
4
8

2
2
10


extra credit:

BREATHING swings
shuttle runs

20 secs each
3.5 rounds

KETTLEBELL UNDERGROUND WOD 3.30.12

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

KETTLEBELL UNDERGROUND WOD 3.26.12

To Your Toes

Here's a look at good and bad examples of working for triple extension with kettlebells. First photo we see Jeff Martone, with the green kettlebells, dynamically jumping the bells. He aggressively drives the bells up and rapidly extends his legs. Coming to a full open hips, knees, and ankles. The other two photos below we see coach Randal Setzler and Chris Hartwell. Both put elevation on the bells. Getting separation from the body keeping the bells center of mass and a open hip. But neither reach triple extension, coming on to the toes. Failing to us the natural progression of what it is to jump.

Aside from helping with elevating the bells, coming on to the toes uses the calf muscles. Slow twitch muscle fibers design for high repetition or endurance. Kettlebell sport is a cyclic sport, same rep one after another, 10 minutes of continuous lifting. Focus on the subtle differences in your movement, open ankles, knees, hips. All the way to your toes.

KETTLEBELL UNDERGROUND WOD 3.21.12

warmup:

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

Kettlebell Bent Press

One of the best examples of the bent press. Two things to watch, first her forearm stays up right during the whole lift. Second she keeps constant contact between her arm and ribs or lats. Flexing the lat and contracting the shoulder. Allowing her upper arm to rest on her as she goes under.

KETTLEBELL UNDERGROUND WOD 3.19.12

warmup:

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

KETTLEBELL UNDERGROUND WOD 3.16.12

HAPPY BIRTHDAY WOODY


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

KETTLEBLL UNDERGROUND WOD 3.14.12

warmup:

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

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

KETTLEBELL UNDERGROUND WOD 3.12.12

warmup:

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

KETTLEBELL UNDERGROUND WOD 3.9.12

warmup:

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

Kettlebell Underground Challenge hosted by Crossfit Central and RedBlack Gym

Austin athletes, and those from near and far! We want to remind you that this Saturday is the Kettlebell Underground Challenge. This one day event will be held at CrossFit Central from 8AM through 11AM and still has limited spots available.

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!

Register Here