Friday, April 18, 2014

WOD- Double Chipper

Saturday, 4/19/14

10 Double KB Single Leg DL
20 Double KB Snatch
30 Double KB Thruster
40 Double KB Push Press
50 Double KB Swing

Max Time = 20 min

Perform the following exercises in the order provided.  You must complete the first exercise before you move onto the second.  The load should be 2 kettlebells of equal size for the entire chipper.  Record the time to completion and the load for comparison to the next time.

Compare to: 10/26/13

Friday, April 11, 2014

WOD- Double Trouble

Saturday, 4/12/14


Double Trouble

Perform as many round as possible of the following triplet in the order given until the time limit is completed.  Record the number of rounds, as well as the load.  The load should be the same for all three exercises....

Double KB Rolling Punch- 5/side

Double KB Swing- 10

Double KB Squat- 10

Compare to 10/12/13

Friday, April 4, 2014

WOD- Kettlebell Gymnastics

Saturday, 4/5/14

5 RFT (Rounds for time):

10 Burpees
20 Alternating Swings
10 KB L- Sits

Complete 5 rounds for time in the order given.  Record load (should be 1 KB) and time to completion.

Time Cap: 15 min

Compare to: 11/2/13

Friday, March 28, 2014

WOD- Under the Wire

Saturday 3/29/14

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: 11/23/13

Friday, March 21, 2014

WOD- Strongman Lifts

Saturday, March 22, 2014

WOD- Strongman Strength Development        30 Min Time Cap

2 Hand Anyhow (If you lack awesome shoulder mobility, or windmill technique, do not perform this lift! Modify with a version of a regular windmill.) Find your 5 RM

Kneeling 1 Arm Press : Find your 3 RM

Double Suitcase Deadlift : Find your 20 RM

Crucifix Hold: Find your max weight for a 30 second time frame

Waiters Walk : Find your max weight for a 1 min time frame

Farmer's Carry: Find your max weight for a 1 min time frame 

Compare Here: 11/16/13

Friday, March 14, 2014

WOD- Max Effort 6

 Saturday, 3/1/14

Over the course of 25 min, find the max weight you can use to safely and correctly perform the following exercises/ reps.

Turkish Getup- 5 RM

Windmills - 10 RM

Thrusters- 10 RM

Snatch- 10 RM

Compare 9/14/13

Friday, March 7, 2014

WOD- Cardio 6

 Saturday, 2/22/14

As Many Reps As Possible (AMRAP) in 15 minutes


Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence. 

1 Round = 40 reps (R and L added together!)

Clean and Jerk
1 Hand Swing

Compare to 9/6/13

Monday, March 3, 2014

Monday, March 3, Kettlebell Class Canceled

Due to the snow and ice accumulation, kettlebell class will need to be canceled tonight.  We will resume class tomorrow, Tuesday, March 4, evening at 6:30pm.  Sorry for the inconvenience.
For those of you who have a kettlebell at home, this is the workout I plan on completing myself in my basement.  Perhaps you will join me at home:
Turkish Getups: 5 Each Side
Single Leg Deadlifts: 3 x 5 rep
Flow Drill: (10 min time cap)
Snatch: 5,4,3, 2,1 reps on each side immediately followed by
Thrusters: 5 reps each round
30 sec on/ 30 sec off
Swing, Highpull, Snatch 
Perform 1 arm for each interval.  Perform 8 intervals = 8 minutes

Tuesday, February 25, 2014

March 1, 2014 Kettlebell Classes Canceled: Please Plan Ahead!

Contractors are coming in on Friday afternoon of this week to fix our flooring that collapsed.  They will be working all through the weekend.  As such, kettlebell classes on Saturday, March 1, will need to be canceled.

    We apologize for any inconvenience that this has created in your training plans.  Please make every attempt to arrange your schedule this week to join our classes during the week instead.

Saturday, February 22, 2014

WOD- Max Effort 5

 SATURDAY, 2/22/14

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 8/31/13