Month: January 2015

1.30.15

A.
Strict Press
5-5-5-5-5
Go up in weight each set

B.
25 Shoulder to Overhead (115/75)
5 Rope Climbs
20 Shoulder to Overhead (135/95)
4 Rope Climbs
15 Shoulder to Overhead (155/105)
3 Rope Climbs
10 Shoulder to Overhead (175/115)
2 Rope Climbs
5 Shoulder to Overhead (195/125)
1 Rope Climb

*18 minute cap

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Closed, but here’s a Home WOD

It’s pretty bad out there guys. No classes today.

Home WOD (perform after shoveling)

A.
30-50 Strict Handstand Push-ups
Or
Accumulate 5:00 of a Handstand hold
Or
Accumulate 10:00 of a plank

B.
For time:
100 push-ups
*15 air squats every time you break your set

You can earn a workout point for this with footage πŸ™‚

NOTE: To add some fun, the person with the best snowman pic will receive a week of free lunches by tagging Kettlebell Kitchen on Instagram – @kettlebellkitchen

Be safe today!

2015/01/img_1115.jpg

1.26.15

A.
Every minute on the minute for 10:00
Power Snatch x 3 reps @ 50-55% of 1RM Snatch (Touch and go)

B.
CF Games Open WOD 11.4

AMRAP in 10:00
60 Bar-facing Burpees
30 Overhead Squat (120/90)
10 Muscle-ups (Scale to 30 burpee pull-ups)

C.
At 10:00
100 Double-unders for time

1.22.15

A.
Death by Strict Pull-up
0:00 1 pull-up
1:00 2 pull-ups
2:00 3 pull-ups
3:00 4 pull-ups
4:00 5 pull-ups
etc.

Continue until you are no longer able to complete the designated number of reps within the minute.

Scaled Verison:
Ring Row

B.
3RFT:
25 Double-unders
25 Step-up, Step-down Right Lead (24/20)
25 Double-unders
25 Step-up, Step-down Left Lead (24/20)
25 KB Sumo Deadlift High-pull (53/35)