kettlebell swing

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Thursday, March 29, 2018

Skill: 800 Meter Time Trial

Workout: In 4 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings (53,35)
20 Single Arm Dumbbell Snatch Alt. (50,35)
*Rest 1 Minutes
In 6 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm Dumbbell Snatch Alt.
*Rest 1 Minute
For Time Complete:
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm DB Snatch Alt.

Thursday, October 26, 2017

Strength: Back Squats:
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes to Bar
Kettlebell Swings (53,35)
*After Odd sets max reps Dumbbell Bench Press (50,35)

Accessory: 3 Position Wrist and Forearm Stretching

Tuesday, July 4, 2017

Workout: Happy 4th of July

“Lumberjack 20”
20 Deadlift (275,185)
400 Meter Run
20 Kettlebell Swing (70,53)
400 Meter Run
20 Overhead Squat (115,75)
400 Meter Run
20 Burpee
400 Meter Run
20 Chest to Bar Pull up
400 Meter Run
20 Box Jump (24,20)
400 Meter Run
20 Dumbbell Squat clean (45,25)
400 Meter Run

 

Friday, June 9, 2017

Skill: 4 rounds
20 Sec. R-Elbow Side Plank
20 Sec. L-Elbow Side Plank
*Rest 20 seconds between rounds

Workout: 3 Rounds
:45 on/ :15 transition
1 Min Max Reps Pull-ups
1 Min Max Reps Push-ups
1 Min Max Calories Airdyne
1 Min Max Dumbbell Curls (35,25)
1 Min Max Kettlebells Swings (53,35)
1 Min Max Battle Rope
*Rest 2 minutes between rounds

Wednesday, April 26, 217

Strength: Your Choice
100 reps for time of:
Bench Press (135,75)
or
Kettlebell Swings (53,35)

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull- ups
Hand Release Push-Ups
Abmat Sit-up
Slam Ball (20,10)
*100m run in between sets

Accessory: 100 Banded Pull Throughs

Saturday, December 24, 2016

Workout: “The 12 Days of X-fitmas” performed just how the 12 days of christmas song goes

1 Burpee
2 Box Jumps
3 Kettlebell Swings (53,35)
4 Kettlebell Thrusters (2 Each side) (53,35)
5 Sit Ups
6 Push Ups
7 Pull Ups
8 Lateral Jumps over bar
9 Deadlifts (95,65)RX+(135,95)
10 Hang Power Cleans (95,65)RX+(135,95)
11 Front Squats (95,65)RX+(135,95)
12 Push Press (95,65)RX+(135,95)

Boot Camp Workout:
1 Burpee
2 Box Jumps (24,20)
3 Slam Balls (20,10)
4 Dumbbell Thrusters (35,25)
5 Sit Ups
6 Push Ups
7 Pull Ups/Ring Rows
8 Lateral Jumps over Dumbbell
9 Dumbbell Deadlifts (35,25)
10 Dumbbell Hang Cleans (35,25)
11 Dumbbell Front Squats (35,25)
12 Dumbbell Push Press (35,25)

crossfit-christmas-card-672x372

Happy Holidays from all of us at 3SIX0 Fitness and CrossFit Salmon Creek.