Category Archives: Kettlebell Swings

Destrominate!!!!!!

Tuesday, Tuesday, Tuesday! Hope everyone had a great weekend and I hope your ready for another tough week of workouts! Yesterday was a doozy and a good start to a GREAT week! Hope to see a lot of you here! Attention Ladies! Sue R. asked me to post on the blog if you can RSVP…

if DEADLIFTS were easy, they would be called ELLIPTICALS

“I thought I was joining a cult, but all I got were these ripped abs” – CF NYC WOD 1: In 12-15 minutes, build to a 3-RM Clean and Jerk (reps must be completed within a 30 second window) WOD 2: For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds…

OWWW!! BLACK HAWK DOWN!!!

WOD Rx=(3 Rounds)HAM=(4 Rounds) of… 42 Double Unders 21 Kettlebell Swings 12 Ring Dips 400 M Run 2 Burpees every minute on the minute while you are inside. 3…2…1…GO! After yesterday’s WOD Jeremiah got his first muscle up! Jeremiah first muscle up!

Let’s Put In The Work

“I’ve always believed that if you put in the work, the results will come.” – Michael Jordan Warm Up/Mobility: take 10-min Strength: start @ 10-min into class 5|4|3|2|2 Overhead Squat WOD: start @ 35-min into class On a 5-minute running clock complete: 15 Kettlebell Swings (53#/35#) 15 Burpee Box Jumps (24″/20″) 15 Strict Hanging Knees-to-Chest with the…

CHIPPER: Its been too long!!!

Great week of workout with great vibes at the gym. I like it!!! Lets finish off the week with a good ol chipper workout. Whatever level you are at we can definately make this workout a good one. So lets see some people in here today!!!! 800m run/1000m row 20- Handstand Push Ups/ Pike Push…

SUPA FREAK!!!

CHIPPER W.O.D 10- Wall climbs 20- Power Cleans (135/95) 35- Push Ups 50- Kettlebell Swings (53/35) 35- Push Ups 20- Power Cleans (135/95) 10- Wall Climbs

Unique New York

Lets get out a little and enjoy this weather! I’m even gonna let you walk today!!! ; 200 M Waiter Walk 50 Wall Ball 40 Box Jumps 30 Pull Ups 40 KB Swings 50 Push Ups 200 M Waiter Walk ; 3,2,1………………….GO!!!!!! ;

2012 CrossFit Games start today!

WOD Run 400 Meters Row 30 Cal 30 SDHP 30 Tuck Jumps Row 20 cals 20 Taters 20 Half Moons 20 Bumper ground 2 overheads Resistance Runs to Failure -RX wt is as heavy as you can with great form. -If you write RX you better have pushed yourself 100%.  The trainer, and your fellow…

KB Killer

Here is another great “Before and After” from our 3 month Biggest Loser Challenge…Courtney Montogmery! Courtney lost 18 pounds on the Challenge and the biggest change…yep, diet. Are you not seeing the results you want? If you are giving it your all in your workouts, what does your diet look like? That’s the hardest part…

Poooey

Weeelp, its kinda not raining…….I guess that’s better then what we’ve been used to so lets get out there and run a little bit.  This will be a little change of pace from all the shorter sprint workouts we’ve had the past few days.  Get in here and get er done! WOD: 3 RDS for…