KETTLEBELL UNDERGROUND WOD 2.27.12

warmup:

dynamic

pullup practice


WOD 1

tabata pullups

8 minutes


WOD 2

snatch

warmup with:

10-8-6-4-2
left/right
light bell
don't put the bell down

8-6-4-2
left/right
light/medium bell
don't put the bell down

then a snatch test for time of
30 reps left/right with only 1 hand switch
ie: all 30 on the left, switch, all 30 on the right
if you put the bell down you fail the test

w 14
m 20

KETTLEBELL UNDERGROUND WOD 2.24.12

warmup:

600m run
dynamic

10 dl
10 russians
10 americans
x2

WOD

50 box jumps
40 americans
30 butterfly situps
20 snatch (total)
10 pushups
10 pushups
20 snatch (total)
30 butterfly situps
40 americans
50 box jumps

w 16k, 20"
m 24k, 24"

KETTLEBELL UNDERGROUND WOD 2.22.12

warmup:

dynamic

3 tgu's l/r
follow each tgu with a 10-15 second arm bar


WOD

180 reps and a mile later...

400m run

10-8-6-4-2 snatch l/r

400m run

10-8-6-4-2 clean and jerk l/r

400m run

10-8-6-4-2 thruster l/r

400m run

w 12
m 16

Calling on the Strong

The Strong of mind need only apply. A challenge has been made. The Underground Kettlebell Challenge and Red Black gym hosted by Crossfit Central. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd annual Kettlebel Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 wods incorporating Kettlebells, CrossFit and Strongman/Srongwoman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Undergrounds Emilie and Rachel two strong women and masters of lifting atlas stones, kegs and tires. Be ready to show all your skills and use any tool in the tool box. We train with bells, ropes, sleds, chains and everything else we can find. Come strong and ready to compete because this is how we do it everyday at Kettlebell Underground!

Kettlebell WOD 2/20/12

Kbell Wod 1:

On the minute every minute for 10 minutes.

Complete a 1 rep pull up at the heaviest weight possible.

Kbell Wod 2:

Single arm kettlebellclean. Working the rack position 8 and 6 second holds.

Complete a clean every 8 seconds for 1 min. Rest in the rack position between reps.

1 min on the right. use H2H. 1 min on the left. Rest 1 min.

Repeat at 6 second holds right and left.

Test Wod:

3 minute AMRAP dual kettlebell clean

M:16kg x 2

W:12kg x 2

KETTLEBELL UNDERGROUND WOD 2.17.12

warmup:

dynamic
bell walks


WOD 1

clean to BUBP

3-3-2-2-1-1-1

left/right for each set
nft


WOD 2

partner wod
you go, i go

dual kb clean to push press
(clean before every press)

up the ladder

1-2-3-4-5

rick does 1
blair does 1
rick does 2
blair does 2...

3 rounds


extra credit:

medball work

Who in the ATX can Swing with the Kettlebell Underground

Registration opens this Wednesday at NOON for the Kettlebell Underground Challenge. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd Annual Kettlebell Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 WODs incorporating Kettlebells, CrossFit and Strongman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Challenge | Saturday, March 10th @ CrossFit Central on Burnet 8:00am - 11:00am Cost $50 Capped @ 50 people **open to the public