kettlebell swings

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Finish with 800 Meter Run

“Cupids Revenge”
Only One Round Instead of Two

Wednesday, January 31, 2018

Strength: Back Squats
20 Reps of Back Squats Unbroken. Add 5
lbs. to last week’s weight.

Workout: 8 Rounds For Time of:
8 Handstand Push Ups (Open Standard)
8 Kettlebell Swings (53,35)
8 Goblet Squats (53,35)

Saturday, December 23, 2017

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

*Performed just like the Christmas Carol.
4-3-2-1 etc.

Tuesday, August 15, 2017

Strength: Deadlift:
4 Sets Climbing to a 10 rep max

Workout: 6 Rounds:
20 Unbroken Kettlebell Swings (53,35 – RX+70,53)
50m Overhead One-Armed Kettlebell Carry (25m Left/25m Right)
50 Unbroken Double Unders

Accessory: Accumulate 2 minutes in a banded Plank Hold