ATP Kettlebells

Swings & Jerks

christine — Wed, 01 Feb 2012 02:23:59 +0000

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

christine — Fri, 27 Jan 2012 22:26:26 +0000

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

christine — Fri, 20 Jan 2012 23:35:31 +0000

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

christine — Thu, 19 Jan 2012 22:48:36 +0000

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

christine — Fri, 13 Jan 2012 16:37:47 +0000

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

christine — Wed, 11 Jan 2012 01:24:24 +0000

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

christine — Sat, 07 Jan 2012 00:13:30 +0000

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

christine — Wed, 04 Jan 2012 00:27:07 +0000

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

christine — Wed, 28 Dec 2011 01:19:39 +0000

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

christine — Sat, 17 Dec 2011 00:03:17 +0000

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