Sunday, December 30, 2012

Modified Kettlebell Schedule for New Years Week

Kettlebell classes are canceled for tomorrow, Dec 31st, and Tues, Jan 1st.

Classes will resume on our normal schedule starting Wed, Jan 2nd, at 6pm.

Friday, December 28, 2012

WOD- Max Effort 1

Saturday, 12/29/12

3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with 9/22/12

Tuesday, December 25, 2012

Wed, Dec 26th, Kettlebell Class Canceled!

Kettlebell classes are canceled on Wed Dec 26th.  Classes will resume as scheduled on Thurs, Dec 27th.

Sunday, December 23, 2012

Christmas Holiday Cancellations Below

Kettlebell Classes are canceled for tomorrow, Monday, Dec 24th and Tuesday, Dec 25th.

Enjoy your holidays!

Friday, December 21, 2012

WOD- Cardio 1

 Saturday, 12/22/12

As Many Reps As Possible (AMRAP) in 20 minutes

ALL ARE DONE WITH 1 KB. Perform the number of reps required on each arm before moving onto the next exercise.

Thrusters (1 Bell) - 5 reps
Snatch (1 Bell) - 15 reps each arm
Clean and Jerk (1 Bell) - 10 reps each arm
1 Hand Swing (1 Bell) - 15 reps

Compare to 9/14/12

Friday, December 14, 2012

WOD- Max Effort 6

 Saturday, December 15, 2012

Over the course of 3-5 sets, 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 8/31/12

Friday, December 7, 2012

WOD- Cardio 6

 Saturday, Dec 8th, 2012

AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)

Turkish Getups- 5 minutes

Clean and Press - 5 minutes

Snatches -  5 minutes

Compare to 8/24/12