Kettlebell WOD 7/12/14

Most of us are members of the gym because we understand how powerful it is to feel healthy and strong, along those lines, check out these thoughts from the owner of Nashville Kettlebell, Master SFG, David Whitley:  Mastery of Strength   Kettlebell Workout 7/12/14 Warmup: Typical Joint Mobility Warmup 2 Arm Bars each side 2…

Kettlebell WOD 07/08/14

Would you guys like to add some crawling to our warm-ups?  I’ve seen some great benefits from colleagues who do it regularly with their gyms:  http://originalstrength.net/2014/07/crawling-is-better-than-deadlifting/   Kettlebell WOD 7/8/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing/Plank Ladder 5-10-15-20-25-20-15-10-5 The Furnace! 40:20 2x Swing OH Lunge OH…

CrossFit I35 WOD 7/7/2014

Strength/Skill: Max Effort High Bar Back Squat Determine your 1 Rep Max for the high bar back squat. Find the heaviest weight you can lift, not the lightest weight you cannot! Good Mornings (barbell) 3 sets of 8 reps each, heaviest possible with great form!   MAIN WOD: 21-15-9 Deadlifts 225/155 Wall Balls 20/14   Buyout:…

WOD 7/3/14

In 15 minutes determine max effort in: Snatch In 15 minutes determine max effort in: Clean and Jerk In both the snatch and clean and jerk while squat snatches and cleans are preferred any style that you are the strongest is appropriate.  We will adhere to strict IWF rules.  The biggest consideration for the CrossFit…