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    

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)  

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  

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

Snatches & Squats

Warm Up: Joint Mobility Drills/ PVC Shoulder Passes / Windmills Workout: Reps: 21,15,9,5 Swings Goblet Squats Clean & Press Snatch R/L    

Old School

Warm Up: PVC OH Squats / PVC Shoulder Passes/ Joint Mobility Drills Workout #1: 4x Start with right arm (transfer) to left side and repeat. Don’t put the bell down until right & left side is completed. Rest. Repeat 4x. Complex #1: 3- Front Squats / 3- Cleans / 3- Presses Complex #2: 3- Swings/ 3- [...]

Elmo

Warm Up: PVC OH Squats / PVC Shoulder Passes / Deadlifts Workout: 25 sec work/ 15 sec rest/ 3x 1- Swing / One- Leg Strict Press R/L 2- Goblet Squat / 1- Arm Swing R/L 3- Swing (2 kb’s) / Cleans (2- kb’s) 4- Thrusters (2 kb’s) / Bent Over Rows ( 2-kb’s) 5- Triple [...]

CrossFit 954: Partner WOD 10/15/11

Warm Up: Jump Rope (Double Unders): 20 sec work/ 15 sec rest/ 10 x Partner WOD: No more than 10 reps per person! *40 yrds- OH Barbell Walk (80lbs). Each person carries the bar for 40 yrds. 100- Air Squats 90- KB Swings 50/35 *40 yrds- OH Barbell Walk 80- Pull Ups- No bands! Your [...]

Fire Starter

Warm Up: Hindu Squats / Mountain Climbers / Joint Mobility Drills Workout #1: Viking Warrior Conditioning 15:15 Protocol- 20 sets Workout #2: Reps- 10,9,8,7,6,5,4,3,2,1 Swing / Pushups Workout #3:  25 sec work/ 15 sec rest / 3x 1-Deadlifts / Goblet Squats 2-Cleans (2 kb’s) / Press (2 kb’s) 3- Triple Crush / Thruster R/L 4- [...]

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