Saturday

Coaches WOD on Fridays at 12pm

WOD Schedule

9am

"Kettlebell Mile"

(Teams of 2)

Main objective: Move the Kettlebell 1 mile

Each team will have a "runner" and a "walker".  The "walker" will walk the 400m course while the "runner" runs a loop.  Once the "runner" run's a loop he/she takes the "walkers" slot and the "walker" takes the "runners" slot and runs a block.  The whole time that the "runner" is running the "walker" is walking.  Once the walker(s) total 1600m (1 mile/4 laps) that team is finished.

*absolutely no running by the "walker"

The Kettlebell Swing

110409

400m Run

21 Pull-Ups

 21 Sit Ups

400m Run

15 Pull-ups

15 Sit ups

400m Run

9 Pull-ups

9 Sit ups

The Kettlebell Swing

by Greg Glassman

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are… Continue Reading, courtesy of CrossFit Inc.