Sunday, October 19, 2014

Last Competition of the Year!

Want to test your fitness against kettlebell athletes? This will be the last IKL Bolt Kettlebell Competition of 2014. All events are 10 min long, and you get to pick the size kettlebell you want to use. Winners in each class are determined by volume lifted (weight x reps). How do you stack against my regular students?

Anyone who loves kettlebells can enter. Athletes of all experience levels will be participating. These events are extremely fun, and open to anyone in the CrossFit or Strongman community as well!

http://www.iklf.co/event-810237

Friday, October 17, 2014

WOD- Under the Wire

Saturday 10/18/14

SWOD

10RM Reverse Lunge
5RM Seesaw Press

WOD- Under the Wire

2RFT - 15 Min Time Cap

10 Hollow Body Rocks
20 Two Hand Swings
10 Mountain Climbers
20 Thrusters
10 Plank Climbers
20 Suitcase Deadlift
10 Pushup

Use 1 KB for all lifts. 

Record load and time to completion.  If task is not completed in the given time cap, record the total number of reps completed when time ran out.

Compare to 3/29/14

Friday, October 10, 2014

Saturday 10/11/14- Tag Team

Saturday 10/11/14

1. EMOM for 10 mins switching arms each min.
 
Snatch x5--> Overhead Lunge x2
 
2. KB Partner Tag Team (switch as many times as you choose to complete the work)
 
3 rounds for time
 
20 Push-ups
30 Air squats
40 Two-handed Russian swings 24K/16K
50 Goblet squats 24K/16K