Kettlebell WOD 02/04/2014

Guess what today is???  The day we lengthen our VWC workout!!!  Last week, we worked on 20 rounds, this week will be 24.  In the spirit of working on our kettlebell snatches (and how to care for your hands), check out this article from Neghar Fonooni: Warmup: 5 Prying Goblet Squats 5 Hip Bridges…

WOD 2/3/14

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets

Bent Over Barbell Row 10-10-10


3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs


Band Pull Apart 50-50-50-50
100 Banded Triceps

Row 500m for time.

WOD 2/1/14

For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2.  One person working at a time except during double unders.  Must complete buyin of double unders before moving onto…

WOD 1/31/14

Dynamic Effort Lower Body

Banded Box Squat 6×3 at 70% 1RM

Seated Good Morning 4×8


21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs


150 Banded Hamstring Curls

4×20 Straight Leg GHD

WOD 1/30/14

Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes.  Singles or Doubles jump as…

Kettlebell WOD 1/30/14

This the second workout of the Viking Warrior Conditioning program – it is the same number of reps as Tuesday’s VWC work. Each week, we will add time to it, eventually working our way up to 20-25 minutes of work in the program.  Please feel free to reach out to any of the coaches at CrossFit…

Kettlebell WOD 1/28/14

Tonight is our first formal round of Viking Conditioning.  Viking Conditioning is a proven protocol for improving vo2max or maximum oxygen uptake.  A critical component of high level CrossFit performance. You can read more from our blog here Warm Up •5 Prying Goblet Squats •5 Hip Bridges •5 Haloes each side •3 TGU each side…