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
Inchworm

10 KB Reverse Lunges
Lizard Crawl

Record time to completion and the load used.

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.

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

WOD- KB Fight Gone Bad

Saturday, November 9, 2013

EMOM-17

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!

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

Halloween Zombie Defense Kettlebell WOD

We had great fun fighting Zombies tonight! Sorry we missed some of you in class!

RSVP for Halloween Night Attendance

Hey Everyone,

    Thursday night is Halloween! Most of our student base have families, and many with small children.  Because many of you will be dedicating that night to spending time with your kids, and/or treating other people's kids, we am requesting that you RSVP for class attendance.

   For those of you who are definitely committing to attending Thursday night's kettlebell class, please respond to this by email so that we can get a head count.  We don't wish to cancel the class, but if no one is interested in attending, then that just might happen.

Thanks!

Maryland Kettlebells Staff
marylandkettlebells@gmail.com

WOD- Double Chipper

Saturday, 10/26/13

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

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.

WOD- Double Trouble

Saturday, 10/12/13


AMRAP-12

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

Kettlebell Class Canceled Tonight, Friday 10/4

Sorry for the last minute notice! I just found out 10 minutes ago that the office is being repainted overnight.  The painters are starting in an hour, and will not be done until 8pm or so.  Kettlebell class must be canceled for tonight.

 

However, class will continue at 8am tomorrow morning (Saturday, 10/5).  Whitney will be covering for me, since Yvette and I will be competing in the Mid-Atlantic Hopper CrossFit competition in Baltimore, located at CrossFit BWI.

 

If you wish to check us out, we will be there all Saturday and Sunday:)