Friday, November 29, 2013

WOD- Chase the Turkey

Saturday, November 30. 2013

Partner WOD- 20 Min Time Cap

While 1 Partner is completing the kettlebell movement, the other partner is completing the locomotion drill. The whole sequence is then repeated, but the partners switch the movements.

50  KB Two Hand Swing
Bear Crawl

40 KB Snatches
Duck Walk

30 KB Thrusters
Crab Walk

20 KB Row

10 KB Reverse Lunges
Lizard Crawl

Record time to completion and the load used.

Friday, November 22, 2013

WOD- Under the Wire

Saturday 11/23/13

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.

Friday, November 15, 2013

WOD- Strongman Odd Lifts

Saturday, November 16, 2013

WOD- Strongman Strength Development         25 - 30 Min Time Cap

Bent Press (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 15 RM

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

Friday, November 8, 2013

WOD- KB Fight Gone Bad

Saturday, November 9, 2013


Minute 1:  KB Thrusters (53/35)
Minute 2:  KB Sumo Deadlift High Pull (53/35)
Minute 3:  BW Burpees
Minute 4:  KB Jerk (53/35)
Minute 5:  KB One Arm Swing (53/35)
Minute 6:  REST
Minute 7:  KB Thrusters (53/35)
Minute 8:  KB Sumo Deadlift High Pull (53/35)
Minute 9:  BW Burpees
Minute 10:  KB Jerk (53/35)
Minute 11:  KB One Arm Swing (53/35)
Minute 12:  REST
Minute 13:  KB Thrusters (53/35)
Minute 14:  KB Sumo Deadlift High Pull (53/35)
Minute 15:  BW Burpees
Minute 16:  KB Jerk (53/35)
Minute 17:  KB One Arm Swing (53/35)
Minute 18: Collapse on the floor dying for air!

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.  Athletes will record their TOTAL REPS over the 17 minutes of training as their score to beat next time!

Friday, November 1, 2013

WOD- Kettlebell Gymnastics

Saturday, November 2, 2013

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