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 WOD 2/26/10

45 Snatch
400m run
35 Snatch
400m run
25 Snatch
400m run

Snatch is total reps right and left.

KETTLEBELL WOD 2/24/10

Get as much work done in 20 minutes.

10 Turkish get up
25 Russian Swings
9 turkish
30 swings
8 turkish
35 swings
7 turkish
40 swings
6 turkish
45 swings
5 Turkish get up
50 Russian Swings

Kettlebell Seminar Recap

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

KB WOD 2/23/10

"The Duel"

5 Dual Clean
5 Dual Push Press
5 Dual Front Squat

AMRAP15

KETTLEBELL WOD 2/22/10

5 Rounds

5 in and outs
7 dual Kettlebell Snatch
10 Pull ups

Lets get Rowdy

What a killer turn out. We covered a tone of info. From the benefits of Kettlebell overall strength and cardio. To the subtleties of style within individual technique. Concepts behind them, the mental approach to certain workouts, and how to select proper weight for various techniques. Helping all have a greater understanding of the techniques and concepts that we practice daily in our kettlebell workouts. Keep an eye on crossfitcentral.com front page for a chance to sign up for the next free Kettlebell wod.