CrossFit 954 WOD: 1/28/12
Warm Up: 2x 15-Kettlebell Deadlifts 15-Kettlebell Goblet Squats 15- Halos R/L 400- Meter Row WOD: Buy In: Run 1 Long Lap with Army Bag Reps: 21,15,9,6 Hang Clean 75/95 Kettlebell Swings 35/55 Hand Release Push Ups AbMat Sit Ups
CrossFit 954 WOD: 1/21/12
Warm Up: 10 Reps x2 PVC Shoulder Passes PVC OH Squats PVC Snatch Balance Row: 400 Meters Skill: Split Jerks WOD: Reps 10,9,8,7,6,5,4,3,2,1 Split Jerks 75/105 Goblet Squats 35/55 Buy Out: Run 2 Long Laps "L" Pull Ups - Olympic Rings
Jessica
Jessica Markow at the Tarzan's Cup - Miami, Florida Warm Up: Joint Mobility Drills, Halos, Foam Roller Workout: Reps: 10,9,8,7,6,5,4,3,2,1 Swings Pull Ups Front Squats (Double Kettlebells) Push Presses ( Double Kettlebells)
CrossFit 954 WOD: 1/14/12
Warm Up: Jump Rope 20 sec work/ 10 sec rest/ 10x Skill: Windmills with light kettlebell WOD: 4 Rounds For Time Buy In: 100- Air Squats 10-Hang Clean 75/95 10- Kettlebell Skull Crushers 25/45 50- Dub's ( 100 Singles) 1- Run Short Lap Buy Out: 100- Ab Mat Sit Ups
Tom
Warm Up: Deadlifts/Halos/PVC OH Squats/ Foam Roller Workout: 10 reps/3x 1- Swings 2-Goblet Squats 3-Double Cleans 4-Snatch R/L 5- Skull Crushers * Finish with TGU"s: 3x R/L
CrossFit 954 WOD: 1/7/11
Warm Up: 800 Meter Row 20- PVC OH Squats 20- PVC Shoulder Passes 20- Mountain Climbers 20- Kettlebell Halos WOD: Buy in: 50 DUB's or 150 singles 5 Rounds of: 5- OH Squats 75/115 10- KB Bent Over Rows R/L- 35/55 15- T2B (Olympic Rings) 20- "V" Sit Ups * Finish with a 400 Meter Run
Ice Ice Baby
Warm Up: Halos / Hot Potatoes / Hindu Squats Workout: “Cardio Clean Workout” by: Dan John, Senior RKC 8- Single Kettlebell Cleans (left) 3- Single Front Squats Swing and Switch Hands 8- Single Kettlebell Cleans (right) 3- Single Front Squats Swing and Switch Hands 5- Single Kettlebell Cleans (left) 2 -Single Front Squats Swing and Switch Hands 5- Single Kettlebell Cleans (right) 2- Single Front Squats Swing and Switch Hands 3- Single Kettlebell Cleans (left) 1- Single Front Squat Swing and Switch Hands 3- Single Kettlebell Cleans (right) 1- Single Front Squat
Bells And The Beach
Warm Up: Hot Potato / Air Squats/ Olympic Ring Body Rows Workout: 25 sec work/ 15 sec rest/ 4x Double Kettlebells 1- Swing/ Back Rows 2- Alternating Presses/ Snatch 3-Chest Presses / KB Push Ups 4-KB Situps / Pikes
News and Events
FREE! Kettlebell Class
Interested in training with kettlebells? Want to lose fat and get in shape? ATP Kettlebells...
Kettlebell Muscle Workshop with Geoff Neupert, Master RKC- Orlando, FL
Kettlebell Muscle Workshop with Geoff Neupert, Master RKC in Orlando, Florida on...
CrossFit 954: Fight Gone Bad Charity WOD- 9am
Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift...
The Ageless Body Workshop: Orlando, FL 9/24-25/11
The Ageless Body Workshop: Learn Concrete Ways to Turbo-Charge the Age Defying Benefits...
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Kettlebell Tips
One-Arm Swings
The one-arm swing offers greater additional muscle recruitment demanded by an asymmetrical...
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Don’t shrug your press! Keeping the shoulder down throughout the press will...
Hack Squat
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Practice the Cossack drill with the emphasis on pulling the hips out of the sockets...
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Kettlebell Workouts
CrossFit 954 WOD: 1/28/12
Warm Up: 2x 15-Kettlebell Deadlifts 15-Kettlebell Goblet Squats 15- Halos R/L 400- Meter Row WOD: Buy In: Run 1 Long Lap with Army Bag Reps: 21,15,9,6 Hang Clean 75/95 Kettlebell Swings 35/55 Hand Release Push Ups AbMat Sit Ups Read More →
CrossFit 954 WOD: 1/21/12
Warm Up: 10 Reps x2 PVC Shoulder Passes PVC OH Squats PVC Snatch Balance Row: 400 Meters Skill: Split Jerks WOD: Reps 10,9,8,7,6,5,4,3,2,1 Split Jerks 75/105 Goblet Squats 35/55 Buy Out: Run 2 Long Laps “L” Pull Ups – Olympic Rings Read More →
Jessica
Jessica Markow at the Tarzan’s Cup – Miami, Florida Warm Up: Joint Mobility Drills, Halos, Foam Roller Workout: Reps: 10,9,8,7,6,5,4,3,2,1 Swings Pull Ups Front Squats (Double Kettlebells) Push Presses ( Double Kettlebells) Read More →
CrossFit 954 WOD: 1/14/12
Warm Up: Jump Rope 20 sec work/ 10 sec rest/ 10x Skill: Windmills with light kettlebell WOD: 4 Rounds For Time Buy In: 100- Air Squats 10-Hang Clean 75/95 10- Kettlebell Skull Crushers 25/45 50- Dub’s ( 100 Singles) 1- Run Short Lap Buy Out: 100- Ab Mat Sit Ups Read More →
Tom
Warm Up: Deadlifts/Halos/PVC OH Squats/ Foam Roller Workout: 10 reps/3x 1- Swings 2-Goblet Squats 3-Double Cleans 4-Snatch R/L 5- Skull Crushers * Finish with TGU”s: 3x R/L Read More →
CrossFit 954 WOD: 1/7/11
Warm Up: 800 Meter Row 20- PVC OH Squats 20- PVC Shoulder Passes 20- Mountain Climbers 20- Kettlebell Halos WOD: Buy in: 50 DUB’s or 150 singles 5 Rounds of: 5- OH Squats 75/115 10- KB Bent Over Rows R/L- 35/55 15- T2B (Olympic Rings) 20- “V” Sit Ups * Finish with a 400 Meter Run Read More →
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