Category Archives: KETTLEBELLS

Ball and Chain Saturday!

                In teams of two, attach you and your partner’s ankle together with tape, and complete the following for time: 10 Pull Ups 15 Burpees 20 Hand Release Push Ups 25 Kettlebell Swings (53/35) 30 Ab Mats 200m Run If you want to see the idea: http://www.youtube.com/watch?v=HjuuN5Z8xnU  …

Lumberjack 20

Lumberjack 20: 20 Deadlifts (275,165) Row 500/run 400m 20 KB swings (70#,53#) Row 500m/Run 400m 20 Overhead Squats (115/75) Row 500m/Run 400m 20 Burpees Row 500m/Run 400m 20 Pullups (Chest to Bar) Row 500m/Run 400m 20 Box jumps (24″/20”) Row 500m/Run 400m 20 KB Squat Cleans (44,35)

Bear Chipperificness!

3 Bear Crawl Gassers with 5 Burpees at the end of each Gasser (down + back = 1 Gasser) 30 Calorie Row 30 Pull Ups 30 KB Thrusters (15 each arm, 53/35) 30 Hand Release Push Ups 30 Toes to Bar 30 Lateral Box Jumps 3 Bear Crawl Gassers with 5 Burpees at the end…

Pretty Pink, Baby Blue

Part A.) 15 Minutes not for time (to build strength and flexibility), cycle through the following: Kettle bell windmills (5 each side) *heavier kettle bell for the bottom one 10 Ab roll outs with a barbell 10 supermans 5 inchworms (the goal is to try to increase flexibility while we are really warm.  If it’s…

“Maybe the Dingos ate your baby”

Mid-week, get your butts in here! Coach Nikoli ALL day. DEAL WITH IT!!! Workout of the day 20- Toes to Bar/adv. unbroken 30- Broad Jump turn arounds/adv. burpee broad jump 40- Box Jumps(24/20) adv. (30/24) 50- Ab Mats/adv.  V-ups 60- KB Snatch + O.H lunge (1 movement) 30 each arm (35#/26#) 50- Ab Mats/V-ups 40-Box…

A Taste of the Gorilla Games

Lets go ahead and try out a close variation of the Gorilla Games workouts Partner Chipper: Partner 2 cannot start wall balls until partner 1 is done with them Each partner will complete 20 Wall Balls 30 Calorie Row 40 Box Jumps “games standard 24/20” 30 KB thrusters 53/35 “1 arm”(15 each arm) (no pistols) Rest…

Double Header

9 am Partner Workout(s) of the Day 1 In teams of two, complete as many rounds and reps as possible in 15-minutes of: 10 Kettlebell Swings 10 Goblet Squats 10 Burpees 2 In teams of two, complete as many rounds and reps as possible in 15-minutes of: 20 Wall Balls 200m Run Both workouts are performed…

It’s gonna be a hot one!

Happy Wednesday everyone! It’s gonna be hot so please hydrate properly and bring a lot of water! Its been a tough week so far and I wanna keep the trend up!   5 rounds 5  power cleans Rx (135/95) HAM (155/115) 10 Box Jumps Rx (24/20) HAM (30/24) 15 kb swings Rx (53/35) HAM (70/53)…

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…