Monthly Archives: February 2015

A) Warm-up: (3 min). B) Skill:  Burpee, Double-Under, Kettlebell Swing technique (2 min). WOD: For time complete: Rx 1-mile run 10 Burpees 20 Double-Unders 30 Kettlebell Swings (#70, 52) 10 Burpee [...]

A) Warm-up: (2 min). B) Metcon Skill: Handstand Push-Up, 1-Leg Squat and Pull-Up technique (3 min). WOD: "Mary" Complete as many rounds as possible in 20 min of: Rx 5 Handstand  [...]

A) Warm-up B) Skill: Air Erg, Kettlebell Swing and Sled Push/Pull technique. WOD: Rx Complete 12 rounds for the maximum number of repetitions per round for each exercise: Four rounds of: 90 sec [...]

A) Warm-up: (2 min). B) Weightlifting Skill: 1-Arm Kettlebell Dead Clean (2 min) C) Weightlifting: 1-Arm Kettlebell Dead Clean 5-5-5-5 (10 min) Try to increase the load each set until [...]

A) Warm-up (2 min). B) Weightlifting Skill: 1-Arm Kettlebell Snatch technique: (2 min). C) Weightlifting: 1-Arm Kettlebell Snatch 5-5-5-5 (10 min). Try to increase the load each set until you find [...]

A) Warm-up B) Skill: Ring inverted rows, Air Squats, Pull-ups, ABMat Sit-Ups, and Alternating lunges technique. WOD: Complete as many rounds as possible in 20 min: Rx 30 Ring inverted [...]

A) Warm-up B) Skill: Double-Under, burpee and Kettlebell Swing technique. WOD: Complete five rounds for max reps: 1-min Double-Unders 1-min Summo-High Pull Deadlift (#95, 65) 1-min Kettlebell swings (#52, 35) 1-min [...]

A) Warm-up B) Skill: KB Snatch and Pull-up technique. WOD: Rx 14-12-8 reps for time of: Alternating Arm KB Snatch (#52, 35) Pull-ups Rest 3 minutes 12-8-6 reps for time [...]

A) Warm-up B) Skill: technique. WOD: Rx Tabata slideboard 1 minute rest Tabata wall ball shots (#20, 14) 1 min rest Tabata burpees 1 minute rest Tabata kettlebell swings (#53, [...]