Kettlebell WOD 4/10/14

Every so often, I start looking for a program to build strength in our bell classes.  A few months ago, we did a program called the “Total Tension” Kettlebell Complex (  Coming soon will be a short 4 week program that is a variation of it, called the Moving Target Kettlebell Complex Part II.  To find…

WOD 4/9/14

Max Effort Upper Body

Behind The Neck Push Press : 1 Rep Max
Tricep Extension (Standing) 8-8-8-8
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Double Kettlebell Press 8-8-8-8-8
Muscle Up Challenge
Check out Andrea Ager teaching muscle ups at CrossFit I35

Kettlebell WOD 4/8/14

IMHO Gray Cook is a movement genius.  He’s part of the brains behind the FMS (Functional Movement Screen) and CK-FMS (Certified Kettlebell Functional Movement Screen), offered both by StrongFirst ( and Dragon Door (  Going along with this train of thought, I wanted to pass this article along to all of you about correct movement…

WOD 4/8/14

Every 1 min for 10 mins: 1 Power Snatch, 90% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Ring Dips 10 Knees To Elbows 10 Thrusters, 115/85 lbs Buyout: Weighted Plank Hold 3 sets of 1 minute Rowing 5 x 500m / 2 min easy Row five 500 meter pieces.…

WOD 4/7/14

Max Effort Lower Body Band Deadlift : 1 Rep Max Straight Legged Deadlift (Sumo Stance) 8-8-8 Then: 5 rounds for time of: 5 Front Squats, 155/115 lbs 10 Box Jumps, 24 in 10 Burpees 20 Double Unders Buyout Romanian Deadlift 20-20-20 Muscle Up Challenge Row 7 x 1min @ 26 spm / 30 sec easy…

WOD 4/5/14

Two Person Team WOD: 4 Minute AMRAP with 1 minute rest between stations. Station 1 – Wall Balls (20#/14#) & Wall Sits Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold (in rack) Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)Station 4 – KB Swings (53#/35#) & KB HoldStation 5 – Knee to…

WOD 4/4/14

Dynamic Effort Upper Body

Push Press 8×3 at 50% 1RM

Push Press 8-8-8


Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats


Banded Tricep Push Downs 200 reps

Muscle up training*

2×200 Tire Drags