KU WOD 5.21.12

warmup:

400m run
dynamic

8 kb squats
4 tgu's
8 sdlhp
x2

kb walks
ropes
x2


WOD 1:

6 minutes tabata style

dual russians
dual swing to high pull
dual snatch


WOD 2:

20 secs dual suitcase hold
20 secs dual hold in the rack
20 secs dual hold overhead
60 secs plank with only two limbs touching the ground

3 rounds

KU WOD 5.18 "THE RIPPER"

warmup:

partner med ball cycle
dynamic


WOD 1:

cleans/squat:  1/1 2/1 3/1 4/1 5/1, all left then all right
3 pullups - 25 ft monkey bar "walk" - 3 pullups
75 ft weighted sled pull

9 minute amrap

w 16
m 24




WOD 2:

EMOTM

5 snatch left
5 snatch right
5 burpees

when your hands are ripped to shreds
then, and only then, can you jerk instead of snatch

9 minutes

w 16
m 24

KU WOD 5.16.12

warmup:

dynamic
windmills/walks


WOD 1:

sa power clean
sa clean & jerk
sa snatch

l/r

work through all movements on each arm
for the following rep scheme before switching sides

1, 2, 3, 4...

3 minutes of work
followed by 90 seconds of work
3 rounds

recommended load by round is:  16/24/32


WOD 2:

7 minute amrap

max pushups (with chains son)
50 ft dual bell farmer's carry in the rack, 24
200m run

Kettlebell Underground visits China

The Double Cs made it to China!  Randy is a long time member and diehard kettlebeller.  Randy takes on everything including CrossFit Endurance, indoor WODs and Kettlebell classes!  True to form, while traveling in China, Randy found the only CrossFit/Kettlebell gym in the country!  China's Kettlebell Club is located in Shanghai and had just achieved their official affiliation in time to welcome Randy!  Nothing proves the strength of the CrossFit community more than being in China finding a welcoming gym and a great WOD.

Grip and Rotational Strength Test

MWF 11:45 working on grip and rotational strength.
Kettlebell Complex:

3RDS@16kg
2 hand release and catch x5
figure 8 to upper cut x4
bottom up bell clean x3R/L

2RDS@24kg

1RD@32kg x3

KU WOD 5.9.12

warmup:

dynamic

5 dual dl's
80 ft dual oh walk
x2

SWOD:

7 dual clean and jerk (fts)
20 foot sled pull
5 pullups

9 min amrap


GPPWOD:

8 mins tabata

air squats
americans