kettlebell swings's tag archives

Thursday the 2nd of January, 2014

  "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball SCORES

11.19.13

Warm-up 1) 1K jog  2) Mobility for Snatch and OHS 3) 15x3 Barbell technique for snatch and 15x3 technique for Split jerk.  Barbell 4) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 5) Back Squat 75%x5x3sets WOD 6) 6 Minute AMRAP 1000 meter row Kettle-bell swings with balance of time (53/35) Rest 2 minutes 2 Minute AMRAP Dumbbell thrusters (50/35) 7) Hollow body hold- accumulate 240 seconds.

11.09.13

Warm-up Mobility for Snatch Barbell 1) 1 Power snatch + 1 Squat snatch + 1 OHS every 90 seconds x 7 at 70% of snatch 2) Snatch Push press 5-5-3-3-1-1 3) Hatch squat (week 11/ day 2) 4) Skill work-Rope climb technique/ Muscle-ups 5) WOD 10 Kettlebell swings EMOM x 10 (70/53)

10.08.13

Warm-up 1) 500 row, rest till 3 minutes, 500 row 2) NFT(Partition reps anyway or try out max sets on any or all movements)- 15 Bar muscle up/ 45 C2B/ 45 Ring dip(use strict and kip) 3) DB snatch to heavy single, perform 3 singles at that weight. Barbell 4) Hang power snatch (Below knee) 55%x5x2, 60%x5x2, 65%x5x1 5) Hatch Squat (week 7/ day 1) Gymnastics 6) Max ring muscle-ups, Rest 90 seconds, max ring muscle-ups, rest 60 seconds, max ring muscle-ups, rest 30 seconds, max ring muscle...

08.30.13

Warm-up 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  Use judgement in order to pick percentages for each set. Example- 75%, 75%, 80%, 80%. Use technique and speed of lift to help make decision. Dont just be a numbers guy/girl. Build solid technique now and benefit later.  4) Snatch 75-80%x4x3 5) CNJ 75-80%x4x3 6) Clean pull 3x3 7a) Firebreather WOD (Max HSPU on para...

08.21.13

Warm-up 1) 3 rds 25 sec Ring support hold with turn out/ 25 second 90degree elbow false grip ring hang. 2) 1 round on 5 minute clock x 3rds total 250 row/ 21 Push-ups/ 15 Kipping pull-ups/ 9 HSPU  3) DE Push Press 55%(of push press max)x3EMOMx7sets 4) Power clean and jerk 8x2reps (reps dictate weight, same weight on all sets) 5) Weighted push-ups 3x6 6)WOD For time: 800 meter run 50 KBS (70/53) 40 Goblet squat 30 Burpees 5) L-sit-accumulate 120sec

Friday the 29th of March, 2013

    6 Rounds For Reps: 1 Minute Double Unders 1 Minute Kettle-bell Swings  Rest 10 Minutes 3 Minute AMRAP of each of the following: Pistols Bar Muscle Ups Burpees SCORES SOW: Toes to bar COW: 2 minute AMRAP T2B. Compete to the death! Triangle of Destruction 2 Has CrossFit changed your life?  Has it improved the quality of your existence in some way?  We want to hear YOUR story.  Email crossfit305@crossfit305.com to get involved.

Wednesday the 6th of March, 2013

Push press 5-5-5-5-5+ (45-55-65-75-85%) Wall walk 3-3-3-3-3 With a focus on quality walk hands until ribcage is in contact with wall. Hold for 3 seconds and walk out before repeating. Rest as needed between sets. "Interval Helen" Perform 1 round, rest till 5 minute mark. Repeat for a total of 3 rounds. Run 400 21 Kettlebell swings (53/35) 12 Pull-ups SCORES Complimentary Friends and Family WOD is this Saturday at 10:00am Register for the Crossfit Open Here  

Thursday the 7th of February, 2013

“Upsee-daisy” 500 meter run 3 rope climbs 500 meter run 3 rope climbs 30 Wall balls (20/14) 500 meter run 3 rope climbs 30 Wall balls 50 Kettlebell swings (53/35) SCORES Last completed 6.7.12 Register for the Crossfit open. Click this link. Are you signed up for Triangle of DESTRUCTION? DO IT!

Thursday the 13th of December, 2012

Squat clean 1 EMOM x 10 minutes (85%) Rest as needed Perform as 1, 2, 3 minute AMRAP and for time. Rest 1 minute after each AMRAP. Rx 5 *Muscle-ups 10 Front squats (135/93) 20 Burpees 40 Kettlebell swings (70/53) 500 meter run  (*Sub 10 Chest to bar or 15 kipping pull-ups) SCORES Grill and Chill- CF Holiday party!