Kettlebell Workout 03/12/15
We are going to take it easy today – given that the next CF Open workout is tomorrow!!!
Workout – 3x :40/:20
- Alt Swing
- Long Cycle L
- Long Cycle R
- Squat
- Swing
- Press L
- Press R
- Halo + Twist
CrossFit I35 WOD 3/11/15
LETS MOVE FAST AS THERE IS A LOT ON THE AGENDA Strength Bench Press 5 x 3 @ 65% Focus on bar speed and not weight Strength/Skill Every 1 min for 14 mins, alternating between: 2 (Power Snatch + Hang Squat Snatch + Overhead Squat 50% 1RM 10 Box Jumps, 30/24 in Rest exactly 5…
Kettlebell Workout 03/11/15
Starting a couple of weeks ago, you may have noticed that I’ve added a new “dimension” to our kettlebell classes/training. Lateral movements (U Squats, lateral lunges, bowling DL/Row, etc). Here is the why behind it: http://breakingmuscle.com/strength-conditioning/train-the-lateral-plane-for-maximum-athleticism Workout – 3x :40/:20 Swing Clean & Press L Clean & Press R Ren Row Alt Snatch Uneven DL L…
CrossFit I35 WOD 3/10/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Position Clean + Jerk, 60% 1RM * 12 Burpee (6″ Reach)s *Start at 60% of max effort clean and jerk increase weight 5-20 pounds each set until power cleans become squat cleans. Split jerks only Then Helen 3 rounds for time of: Run, 400 m*…
Kettlebell Class 03/10/15
5 Reasons EVERYONE Should Try a Kettlebell Workout
Strength 5x with a partner – double bells:
- 2 Cleans
- 3 Squats
- 1 Military Press
Conditioning – 3x :30/:30
- Swing
- See Saw Press
- Squat
- Plank
- Alt Swing
- Floor Press L
- Floor Press R
- Russian Twist
Kettlebell Class 03/09/15
Check out this article by Neghar Fonooni on not having time to workout: http://www.girlsgonestrong.com/20minworkout/ Strength: 5x – I go/You go with a partner – Double Bells: 2 Cleans 2 Squats 2 Military Presses Conditioning – 3x :30/:30 Swing “Bowling” DL & Row L “Bowling” DL & Row R Halo + Twist Snatch L Snatch…
CrossFit I35 WOD 3/9/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 100 Double Unders — then — 4 rounds of: 25 Wall Balls 20/14 10 Deadlifts, 225/155 lbs — then — 100 Double Unders Buyout 4 rounds of the following alternating each set 4X1:00 ME Strict HSPU* –…
CrossFit I35 WOD 3/7/15
Back Squat 5 x 5 Then Every 1 min for 14 mins, alternating between: 3 Power Snatches, 60% 1RM* 10 Burpee (Bar Facing)s *add 5-20 pounds every set until power snatches become squat snatches Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75…
CrossFit Games Open 15.2 CrossFit I35 WOD 3/6/15
WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern…
Kettlebell Class 03/05/15
Check out this article on Optimizing Back Health with the Kettlebell Swing
Workout – 3x :30 work/:30 rest
- Swing
- Bottoms Up Press L
- Bottoms Up Press R
- Squats
- Alternating Swing
- SLDL
- SLDL
- Pushup To “T”