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kettlebells

THURSDAY 4/9/15

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 3 Deadlifts @  75% of 1RM (focus on body mechanics not on speed!) METCON Every 90 Secs for 15 Mins complete: 100M Farmers Walk  (M-53# (each hand) W-35#) 10 Deadlifts
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TUESDAY 2/24/15

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility KB Warm Up SKILL: KB Clean – Coach Demo METCON AMRAP 5 Mins: 7 Diamond Push Ups 7 KB Clean + Squat + Press (right) 7 KB Clean + Squat + Press (left) 15 Ball Slams (30#/20#) AMRAP 1 min: Max Strict Pull ups AMRAP 5 Mins: 7 Di
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SATURDAY 2/21/15

HAVE YOU REGISTERED FOR THE OPEN YET? WHAT ARE YOU WAITING FOR?! CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 4 Rounds: 1 min Row for cals 1 min Thrusters (95#/65#) 1 min Russian Swings (53#/35#) 1 min Burpees 1 min Power Cleans (has to touch ground) (95#/65#) 1 Min Plank afte
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