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Old 02-13-2008, 08:41 AM   #1
Michael Stehle
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Kettlebell WOD

Lately, we've been posting a different KB WOD each day. Check the link below:

WFS: www.NewJerseyCrossFit.com
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Old 02-13-2008, 12:07 PM   #2
Davis Hart
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Re: Kettlebell WOD

Thanks, Michael.

As Rx'ed with following weights:
For snatch, push-press, row: 12-16-24-24-24 (kg)
For reverse lunge: 0-8-12-16-24 (kg)
Unanchored sit-ups

Took me 16:15 - dunno what to make of this as I have never done a KB workout before....
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Old 02-13-2008, 12:13 PM   #3
Michael Stehle
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Re: Kettlebell WOD

Nice work Davis!

That's moving pretty good. We had some of our clients do assisted pistol squats. We had all female participants this morning. Most of them worked with up to 12 or 16 kg one used a 20kg. It took approx. 18-20 minutes.
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Old 02-13-2008, 12:27 PM   #4
Jacob Levin
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Re: Kettlebell WOD

Michael, thanks a lot. I'll start in on this next cycle.
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Old 02-13-2008, 01:29 PM   #5
Joe Waguespack
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Re: Kettlebell WOD

I do one every now and then that consists of

3 rounds:
20 1 arm swings (each arm)
10 TGU (5 per side)
20 hand to hand swings (switching hands at top of swing)
20 snatches from floor (10 per arm)
20 floor presses (10 per arm)
10 pullups

I usually use a 24kg for this WO and it is a killer.

Yesterday I did 50 TGU's followed by 50 swings with the 24kg. That was a pretty good one also.
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Old 02-13-2008, 01:52 PM   #6
Melissa Urban
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Re: Kettlebell WOD

This is my favorite KB ladder. 5 reps with each hand, swing to change hands, for time. It's efficient, as you use the same bell for everything. (Although I have yet to make it all the way through without putting it down.)

Clean (5L/5R)
Clean - swing (5L/5R)
Clean - swing - snatch (5L/5R)
Clean - swing - snatch - (rack) - squat (5L/5R)
Clean - swing - snatch - (rack) - squat - press (5L/5R)
Clean - swing - snatch - (rack) - squat - press (5L/5R)
Clean - swing - snatch - (rack) - squat (5L/5R)
Clean - swing - snatch (5L/5R)
Clean - swing (5L/5R)
Clean (5L/5R)
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Old 02-14-2008, 08:05 AM   #7
Michael Stehle
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Re: Kettlebell WOD

Today's KB WOD "Kettlebell Meltdown 300"

We are doing a National fitness challenge, and this is one of the workouts we're using.

WFS: www.NewJerseyCrossFit.com
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Old 02-26-2008, 08:09 AM   #8
Gayle Malinowski
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Re: Kettlebell WOD

Michael - I've really been liking the KB WODs on your site. Thanks for posting the link.

Managed a very pathetic 29:50 on the Kettlebell Meltdown...complete with dry heaves on the mountain climbers...all good.
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