kettlebell swing – CrossFit Panther City

LeanFit 2.25.14

February 24, 2014SiteplicityLeanFit, Uncategorizedburpees, kettlebell swing, power clean, pull-ups0

WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 7 Power Clean (75/55#) Min. 2/6/10/14- 8 Pull-ups Min. 3/7/11/15- 10 Burpees Min. 4/8/12/16- 10 Kettlebell swings (35/26#)

CrossFit 2.21.14

February 20, 2014SiteplicityCrossFit, Uncategorizedbench press, chest to bar, hspu, kettlebell swing0

WOD 20 min AMRAP 5 HSPU 7 Chest-to-bar pull-ups 9 Close-grip bench press (135/75#) 11 Kettlebell swings

LeanFit 2.18.14

February 17, 2014SiteplicityLeanFit, Uncategorizedkettlebell swing, pull-ups, running0

WOD 4 rounds of “Helen”, for time: 400m run 21 kb swing (53/35#) 12 pull-ups

CrossFit 2.7.14

February 6, 2014SiteplicityCrossFit, Uncategorizedchin-ups, kettlebell swing, muscle up, row, run, S2O, toe-to-bar0

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutes

LeanFit 1.23.14

January 22, 2014SiteplicityLeanFit, Uncategorizedbox jump, double unders, kettlebell swing, rowing0

WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)

LeanFit 1.21.14

January 20, 2014SiteplicityLeanFit, Uncategorizedbox jump, double unders swing, hang clean, kettlebell swing0

WOD 20 minute AMRAP 2 hang cleans (95/55#) 4 box jumps (24/20″) 6 kettlebell swings (53/35#) 20 double unders

CrossFit 1.15.14

January 14, 2014SiteplicityCrossFit, Uncategorizeddeadlift, kettlebell swing, S2O, toe-to-bar0

WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...

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