Swings & Jerks

Image: ING Marathon / Half Marathon in Miami, Florida 1/29/12 Warm Up: Joint Mobility Drills, Halos, Hindu Squats Workout: Double Kettlebells Reps: 21,15,9,6 Swings Clean & Jerks Front Squats Back Rows  

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 [...]

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 [...]

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

CrossFit 954 WOD: 12/17/11

Warm Up: Mobility Drills AMRAP in 25 minutes: 10-Push Jerks 75/115 10-Kettlebell Chest Presses R/L   30/55 10-Deck Squats w/ Kettlebell 10-Pull Ups 1- Run Short Lap  

Next Page »