Friday, July 18, 2014

WOD- Tough Love

Saturday 7/19/14

WOD- Tough Love

Establish your 5RM for:

 Double KB Clean and Press

 Double Snatch

Drop down to 50-70% of that weight to perform the following METCON:


    10 Double Clean and Press

    10 Front Squat

    10 Double Snatch

    10 Double Swing

Time Cap: 15 Min

Thursday, July 17, 2014

Thursday 7/16/14

Snatch Your Independence

Saturday, 7/5/14

Ladder ( Record time to completion and weight used)


Partner WOD

1) Partner 1 runs 400m, while Partner 2 completes 15 burpees.

2) Each partner alternates between snatches, and bodyweight lunges, across the course.  On 1 end of the course, partners perform the odd number of snatches.  On the other end of the course, partners perform the even number of snatches.  Between odd and even rounds, 1 partners is walking to the other end using a lunge, while the other partner walks behind them carrying the kettlebell overhead in a waiter's walk.  This pattern continues until they have completed the following  ladder.

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1...of snatches, alternated with bodyweight lunges and carrying the KB overhead

3) Partner 2 runs 400m, while Partner 1 completes 15 burpees

Friday, July 11, 2014

WOD- Max Effort 5

 SATURDAY, 7/12/14

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 2/22/14

Thursday, July 3, 2014

Today's class is canceled

Sorry for the inconvenience, but today's kettle bell class is canceled for the July 4 holiday. Regular classes will resume on Saturday, July 5 at 8 and 9 AM. Please plan accordingly. Thank you.