Tag Archives: kettlebell swings

March 12, 2013

SWOD: Front Squat – 20 reps @ 60% of 1 rep max WOD: 15 minute AMRAP of: 3 rep increasing ladder (3-6-9-12-15-18….) Kettlebell Swings (70/55#) Wall Ball 20/14#

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March 1, 2013

WOD: For time: 20 Front Squats 205/155# 30 Box Jumps 30/24″ 40 Kettlebell Swings 53/35# 50 Wall Ball 20/14# @ 10ft

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February 19, 2013

100’s For time – 30 minute Cap: 100 Pull ups (0-8 mins) 100 Kettlebell Swings 53/35# (8-15 mins) 100 Double unders (15-22 mins) 100 Overhead Squats 95/65# (22-30 mins) *Continuously running clock. If you don’t complete each section in the … Continue reading

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February 14, 2013

Happy Valentine’s Day! WOD: 9-7-5 of: Power Snatch (135/95#) Burpees Then: 15-10-5 of: Thrusters (135/95#) Toes to Bar Then: 21-15-9 of: Deadlift (135/95#) Kettlebell Swings (53/35#) c/o CF explode

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February 8, 2013

I spent this entire week sick with cold/flu stuff. I rarely ever get sick, so I guess this winter I’ve been making up for lost time because this one knocked me out! I can’t remember the last time I took … Continue reading

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January 29, 2013

“Morrison” 50, 40, 30, 20, 10 rep rounds of: Wall Ball (20/14) Box Jump (24/20″) Kettlebell swings (53/35#) U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, … Continue reading

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January 10, 2013

Great workout. Everyone worked hard and pushed through. The 12 minute AMRAP was tough after all the push press work. Good job everyone!! We will be looking for some new PR’s in the coming weeks so keep working on your … Continue reading

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January 3, 2013

Day 3 and still staying on track. Feeling tired and sluggish but that is to be expected when detoxing. Detoxing is miserable in the beginning but worth it in the end. I’m looking forward to the days when I start … Continue reading

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