KETTLEBELL WOD 5.11.11

WOD 1

partner med ball mash-up

5 oh throws
5 chest pass
5 oh throws
5 russian twists r/l
5 oh throws

50 foot running chest pass
50 foot running oh throws

2 times through each

then

100 russian swings (medium weight)


WOD 2

9-7-5

turkish
burpee toe to bar


WOD 3

ropes: 30 dual undulations, 30 single undulations
bar climb down and back (DON'T FALL IN THE ALLIGATOR PIT)
sled pulls. seated, standing. 2x

7 minute amrap

5.10.11

50 OH Swing
40 Snatch
30 C & P
20 Lunge Pas
10 Burpee
400m run

...then back up

R U A Monster

Killers! Come test yourself at Crossfit Centrals 1st Kettlebell challenge. Coming this Sunday 9am-11 May 15th @Crossfit Central 6205 Burnet Rd. Austin, Tx 78757 crossfitcentral.com to register for event. only 14 spots left!

KETTLEBELL WOD 5.6.11

warmup:

dynamic
400


WOD 1:

3 dual deadlifts
3 dual cleans from the ground
3 dual front squats
3 dual swing to high pull

3 rounds
same weight for each movement
go up in weight each round


WOD 2:

10/10 snatch
10 jumping lunges
20 situps

4 rds


WOD 3:

team wod
only one member of your team may work at one time
one minute at each station, then rotate to the next station
total reps
divide your reps however you choose
first team to 400 wins

prowler run (down and back equals 1 rep)
box jumps
burpees

Cinco De Mayo

200m carry- 1up, 1 down (one bell overhead the other in a farmer's carry.)
3/3 TGU
10 SDHP
20 Box Jump
30 Med ball twist

AMRAP20

KETTLEBELL WOD 5.4.11

warmup:

dynamic
400


WOD 1:

clean from ground 5r/5l
push press 5r/5l

3 rds

go up in weight each round
no rush


WOD 2:

25 russians
15 ring pulls
25 russians
12 rings pulls
25 russians
9 ring pulls
25 russians
6 ring pulls

w 24
m 32


WOD 3:

50 ft prowler walk
3 rope climbs
50 ft overhead walk. down one arm, back the other.

3 rds

Benchmark for May: "Helen"

"Helen"

400m run
21 OH Swings
12 Pull-ups

3rds

m24
w16