Monthly Archives: January 2008
Tuesday 080115 CrossFit
1 Press 2 Push Press 3 Push Jerks Repeat as many rounds as possible with minimal rest. Use 95lbs or more on all lifts. Once you cannot do any more presses do only the later 2 exercises. Once your push … Continue reading
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Tuesday 080115 Boot Camp
Learn the med ball clean. Practice your kipping pull-up. 3×3 Press 3×3 Push Press Row 500m x 3
Monday 080114 KBs
Barbell Deadlift Practice 3 rounds 10 Alternating Swings 5 Snatch L/R 5 Clean and Lunge L/R 5 Clean and Press L/R 10 Sidestepping Swings Why barbell dead-lifts in a kettlebell class? One, even at low strength capacity KBs are going … Continue reading
Monday 080114 CrossFit
Turkish Getup 3 2 1 1 1 5 rounds, 1 minute per round Virtual Shoveling, 45lb plate Renegade Row, 1.5 pood KBs Driving Buelers Rest Driving Buelers courtesy Physical Subculture.
Posted in blog, cf, wod
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Friday 080111 Kettlebells
Testing Day Tabata Squats 3×3 Press 3×3 Deadlift 5 minute Swing Test
Friday 080111 CrossFit
Overhead Squat 3×3 30 minute row with the following strokes per minute repeated 5 times: 3 min @ 25 2 min @ 28 1 min @ 31
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Wednesday 080109 Kettlebells
15-12-9 reps of: Swing, Swing to Catch, Salute Ring Row or Pull-up
Wednesday 080109 CrossFit
For time: Row 700m 21 Dumbbell Manmakers 21 Sit-ups Row 700m 21 Dumbbell Manmakers 21 Sit-ups Row 700m
Posted in blog, cf, wod
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Tuesday 080108 Kettlebells
Learn the Windmill 3 rounds of 30 seconds on and 30 seconds off Snatch Left Snatch Right Clean and Lunge Left Clean and Lunge Right Double Military Press Sidestepping Swings
