Thursday, July 1, 2010 WOD

"Lone Wolf"

10 Rounds for time:

KB Clean and Jerk 10 reps

KB Swing 15 reps

KB Waiter Lunge 20 reps

Post rounds and KB weight to comments

(10 reps Clean & Jerk = 5 right/5 left)

(20 reps Waiter Lunge = 10 right/10 left)

(1.5 pood is recommended weight)

Schedule Change!

I will be changing up the schedule a bit starting next week. I need to know what times will work for people. I am thinking of eliminating the 11:30/12:30 sessions and doing a 6:30am and 5:45pm every day. I know the lunch hour is now tough for people and it is hot. Please let me know what you think and what you hope to see with the schedule for July. Keep in mind this is not permanent and we may not be outside for the whole month of July. When the gym location is finalized I will offer a lot more classes. Thank you everyone for your support. Keep up the hard work!

Post thoughts to comments

Class Cancelled Tonight!

There will be no 5:45 session tonight due to the weather. Rain is no big deal...but lightning and kettlebells overhead do not mix well. The "Lone Wolf" will be moved to tomorrow. Be sure and check the blog later tonight for updates on the July schedule. KB

Tuesday, June 29, 2010 WOD

Strength:
Weighted Partner Pushups
5 sets of max reps

Post total reps to comments
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Power/Agility:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments and what you jumped over

-Do kipup to handstand on inverted burpee if possible
-Compare to February 10, 2010 WOD

Monday, June 28, 2010 WOD

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments

-meet at bottom of the hill

Saturday, June 26, 2010 WOD

11:00 Complimentary Session @ Arlington Heights Track!
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107

Max rounds in 15 min:
10 HSPU
20 KTE
30 Double-Unders

Post rounds to comments
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4 Rounds of 400m Run
(2 min rest between each attempt)

Post fastest 400m time

Friday, June 25, 2010 WOD

9:00am Complimentary Lululemon Session:
2200 W. 7th St, Suite 104
Fort Worth, TX. 76102

Warmup:
-Wheelbarrow walks

3 Rounds...
10 Burpees
20 Box Jumps

-Kettlebell Swing Technique

Partner Session:
150 Kettlebell Swings for time
(Partner Drag Down & Back at each rest)

(Advanced, Intermediate, and Beginner options will be offered onsite)

Post time to comments
-50 burpees for time
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Regular Sessions:
-Warmup with parkour and partner exercises!

WOD:
150 Pushups for time
3 x 40 yd Uphill Sprints @ each rest

Post time and sets to comments
Compare to March 31, 2010

Thursday, June 24, 2010 WOD

"Pavel Kettlebell Certification Exam"

(Today we will be performing the actual physical exam of the Pavel Kettlebell System. This is just for our own information and enjoyment. The normal is exam can only be passed if an individual finishes in under 5 minutes. I won't hand you a certificate with a smiley face on it if you succeed--sorry. But I'm sure I will still be smiling. Click here for more information on the Pavel certification and method, along with standards of movement.)

WOD:

100 KB Snatches for time

Post time and weight to comments

-You may switch hands when needed

-KB may be set down, never dropped

-Goal is under 5 min

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Windmill Practice with KB

Thursday, June 24, 2010 WOD

Warmup:
-Bridge/Wall Walks
-Kong Vaults
-Wall Run
-Handstand Hold

Workout:
For time:
25 Burpees
50 HSPU
75 Situps
100 Squats
150 Double-Unders

Compare/Contrast to June 9, 2010 WOD

Tuesday, June 22, 2010 WOD

Bring Water!

Warmup:
-20 minutes of parkour

WOD:
10 Rounds of:
40 yd Sprints

Post fastest time to comments

-45 sec rest in between
-Don't worry, we are not running uphill!