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- [...]

Squats & Presses

  Warm Up: Deadlifts / Windmills/ Joint Mobility Drills Workout #1: Snatches  30 sec Right / rest 30 sec/ 30 sec Left  / 5x Workout #2: 30 sec work/ 20 sec rest / 3x 1- Swing / Bent Over Rows (2 kb’s) 2- Clean & Press (2 kb’s) / Goblet Squat 3- Swing ( 2kb’s) [...]

CrossFit 954 WOD: 9/10/11

  Daniel “Boomsauce” Tyminski, CFSZ Group Warm Up: Jump Rope: 25 sec work/ 15 sec rest/ 15 sets Skill: Snatch/ Progressions WOD: Reps: 20, 15, 10, 5 Snatch / Hang (75/55) 1- Arm Kettlebell Swings R/L (55/35) T2B Run- 400 Meters      

Fire Starter

Brandon Pellecer: St. Thomas Aquinas wrestling star. His first ATP Kettlebell Workshop on May 23, 2010. Warm Up: TGU’s 3-reps / 2 sets Workout: 25 sec work/ 20 sec rest/ 4 rounds of each group Swings / Goblet Squat Snatches R/L / KB Burpee Stationary Lunges (2 kb’s) / Figure 8 Cleans (2kb’s) / Push [...]

Swing Line

Workout #1: Swing Line 15 sec work / 15 sec rest / 3 Rounds The class was divided in two groups (5 ladies & 5 gents) and formed two single lines. 5 sets of kettlebells were placed with each group ranging from heavy & light swings, double KB swings and one- arm swings. They rotated around [...]

Snatch This!

Warm Up: 10 rep / 3 sets Halos/ Deadlifts / Hack Squats Workout: 20 sec work/ 15 sec rest/ 5 sets of each movement Swings Clean & Press R/L Squat / Curls Snatch R/L Lunge & Press R/L TGU ( only to the bridge ) R/L V -Sit Ups with a light KB

Black Beauties

Photo: RKC – October 2009 Workout: 20 sec work/ 10 sec rest/ 4 sets of each group 1- Swings / Deadlift 2- Thruster R/L / Figure 8 3- Cleans (2kb’s) /  Strict Press (2 kb’s) 4- Back Rows (2 kb’s) /  Pushups on KB handles 5- Snatch R/L / Goblet Squat 6- Pull Overs / [...]

Stacked #2

WORKOUT #2: Swing- 30 sec. Rest- 30 sec. Swing- 30 sec.      KB PushUps- 30 sec. Rest- 30 sec. Swing- 30 sec.      KB PushUps- 30 sec.     Air Squats- 30 sec. Rest- 30 sec. Swing 30 sec.     KB PushUps- 30 sec.      Air Squats- 30 sec.     [...]

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