Monday, March 24, 2008

Fun with KB's

Here's a great condtioning session to throw in for variety! Each kettlebell movement will be followed by a bout of 250 meters on the rower, 50(Three count) jumping jacks(JJ), or 100 revolutions of weighted jump rope(JR). Take your pick.

Blast through this bad boy once for time!!

Row 250/JR/JJ
Kettlebell snatch 10/10
Row 250/JR/JJ
Push ups 20
Row 250/JR/JJ
Swings 20
Row 250/JR/JJ
Jumping pull ups 20
Row 250/JR/JJ
Clean/catch/squat 20
Row 250/JR/JJ
Sit ups 20
Row 250/JR/JJ
Kettelbell thrusters 20
Row 250/JR/JJ
Burpees 20

Did with rows, damper setting on 5.

St8we - (24kg KB) 25:56
Crawdad - (16kg KB) 24:14

What a metabolic nightmare. Great WOD!

Wednesday, March 19, 2008


We all here at Dynamic Entry School hit up Fight Gone Bad today and here were the scores:

St8we: 293
Sally: 255
Crawdad: 261
Keeling: 262

Good fun was had by all. Great workout. Still trying to figure this website thing out. Gotta try to learn how to link video and slide shows.....

Tuesday, March 11, 2008

I am just testing this to see if it works. I am trying to get things together for Crossfit Affiliation, and I am testing out how to set up a website. Hope this is fine.