Kettlebell Wod 11/24/10

Wod 1
One arm KBOverhead sq
5-5-3-3-2-1 @45sec rest in btw sets

Wod 2
10 min total KBSnatch
start 1 rep first minute
add a rep every minute
ex: min 1,1 reps; min 2,2 reps; min 3,3 reps

KETTLEBELL WOD 3/19/10

WOD#1
5 figure eight to upper cut
4 one arm deadlifts
3 overhead squats



45 sec of work, 15 sec rest
4 rounds

WOD#2
21x15x9
American Swing,Thuster

50 Kettlebell Snatch@24kg

KETTLEBELL WOD 3/15/10

7 Rounds

7 Dual Kettlebell Deadlifts
7 Burbees
7 Pull Ups

A beautiful Kettlebell Saturday WOD

We had beautiful sunshine and great energy today. Thanks for coming out and working hard. U guys make this fun. We are starting to build a strong kettlebell community. More and more of u are buying your own kettlebells and asking questions. Coach Randal, Big Mike, and Chris h are dedicated to seeing the growth of Crossfit Central Kettlebell programs and clients. Keep coming and showing support and we'll keep bring the pain. Kettlebell Pain!

2/27/10 WOD

12 Minute AMRAP

10 Kettlebell swing to clean
Clean to front squat then back to swing.
40 ft American swing w lateral step
Complete American swing. At top of swing step lateral. Position feet back to normal swing posture.
10 Push ups

Finsh with 400m waiters walk. Bell locked out overhead down and back.
33 Birthday Burpees

Kettlebell Seminar Recap

A video to recap what we learned and shared at the Rowdy Philosophy kettlebell Seminar.

KETTLEBELL WOD 2/22/10

5 Rounds

5 in and outs
7 dual Kettlebell Snatch
10 Pull ups

KETTLEBELL WOD 2/15/10

5 Rounds

250m Row
15 Kettlebell uppercuts
12 Pull Ups

KETTLEBELL WOD 2/12/10

21-15-9

American Swings
Push Ups
Russian twist

KETTLEBELL WOD 2/8/10

12 MIN AMRAP

7 Pullups
5 One legged squat
3 Clean to Press

KETTLEBELL WOD 1/27/10

5 Rounds

21 in and outs
200m run
35ft Kettlebell Snatch to lunge

men @24kg
women @16kg

KETTLEBELL WOD 1/25/10

21-15-9

Dual Kettlebell clean to front squat
Pullups

KETTLEBELL WOD 1/20/10

4 Rounds

45 sec work, 15 sec rest

1st Sprawl to high pull
2nd 1/2 way turkish get up
3rd 2 hand kettlebell press

one minute rest after all three movements completed

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.

KETTLEBELL WOD 1/13/10

Down the ladder Up the ladder

Russian Kettlebell Swing
30,27,24,21,18,15,12,9,6,3

One legged box squat
2,3,4,5,6,7,8,9,10,11

Wod starts: 30 russian swings, 2 one leg box squats
finish: 3 russian swings, 11 one leg box squats

KETTLEBELL WOD 1/11/10

12 AMRAP

5 Box Jumps
15 yrd shuttle run
10 American Swings
7 Two hand Kettlebell squat clean

KETTLEBELL WOD 1/8/10

400m row
21R/21L Snatch
400m row
21R/21L Clean and Press
(pull from the ground)
400m row
100 American Kettlebell Swings

KETTLEBELL WOD 1/6/10

4 Rounds

21 Jumping Ring Dips
15 Box Jumps
9R/ 9L Kettlebell clean to bottom bell up press

KETTLEBELL WOD 1/4/10

5 Rounds

shuttle run 20 yrds-40-20
15 American Swings
7 Perfect push ups

Kettlebell in Flight

photo: Rob