Kettlebell WOD 6/17/14

Does your kettlebell swing suck?  Check out this article by Master SFG Dan John in Men’s Health:   Kettlebell Workout 6/17/14: Warmup: 2 Arm Bars 2 TGUs 2 Prying Goblet Squats Workout:  L = Light is double bells with a lighter weight (unless you see #/#, then it’s single bell), H = Heavy and…

WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM


3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg


Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings


WOD 6/13/14

Kettlebell Press : 1 Rep Max   This is a single arm RKC/SFG style press with no leg bend at all.  Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…

Kettlebell WOD 06/12/14

Lately, Scott has had us warming up with the bar in Crossfit, and one of the exercises he has us try to do is the SOTS press.  Check out this article on how to work on improving your SOTS press:   Kettlebell WOD 6/12/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying…