KETTLEBELL WOD 3/10/10

WOD#1

Kettlebell Snacth
25-20-15-10-5
In and Outs
10-8-6-4-2








WOD#2

Med Ball
10/10
5 Box Jump
5 2Hand release catch
Bell must travel above eyes

KB WOD 3/9/10

bottom up clean and press 5/5
American swing 25
TGU 5
box jump 20

3rds

KETTLEBELL WOD 3/8/10

3 Rounds

35 Dual front squat
25 American Swings
10 Pull Ups

men most use no less than total weight 52lbs front squat
women most use no less than total weight 40lbs front squat

A Power house is back.

Crossfit Central is glad to have back Amy Wolfrey. A fire breather thats been with the kettlebell program for over 2 years. Be sure to keep your calender open for the next free kettlebell wod, 9am Saturday March 27. Email and reserve a spot is a must. crossfitcentral.com

KB WOD 3/4/10

600m Run
3x10 American Swing & Clean
400m run
3x10 Russian Swing & Snatch
200m Run

KB WOD 3/2/10

200m run
15 sprawl to high pull
15 swing w/release
25 russian twist (Med. ball)

4rds

KETTLEBELL WOD 3/01/10

5 Rounds

15 Half way turkish get up
15 Ring pulls
15 Power swings

12 minute time cap