KB Work

Wednesday, September 5 2018

One Track -

WOD: 6 rounds, 12 KB Snatch, 12 OH Walking lunge steps, perform 3 rounds on each hand.

Accessory: 10 minutes to accumulate as many Turkish get ups as possible. Pick one weight and move through it

Recovery: 1k row/ski nose breathing only


For time using a single db

Friday, June 15

WOD: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell workout courtesy of CrossFit.com

Accessory: 3 rounds, 12 barbell upright rows, 10 db hammer curls on each arm, 12 dips

Gymnastic Prep: 2 rounds: 10 thumbs pointed at each other ring rows or barbell rows, 5 wall walks

Recovery: Foam Roll


30, 1k, 30

Wednesday, July 19

WOD: 30 DB Clean and Jerks, 1k row, 30 alternating db snatches (loading is up to you, should take 3-4 minutes to do the jerks and another 3-4 mins for snatches, could be different weights)

Strength: Work up to heaviest single Turkish get up on each arm in 10 minutes

Recovery: Foam roll

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.


5 rounds of 10's

Wednesday, December 14

For those of you not signed up for our newsletter you can view it here(December newsletter) Also here is the updated information related to the Holiday Party

WOD: 5 rounds, 10 V-Ups, 10 squat thrusts, 10 wall balls

Strength: Work up to the heaviest turkish get up on each hand. Use a kb/db/barbell

Accessory: 3x10 Ring row, 3x20 OH walking lunge steps

Recovery: 1k recovery row

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.


Small Tests

Wednesday, November 16

WOD: In 25 minutes complete the following in any order: max effort burpees 1 minute, max effort T2B in 1 minute, max effort strict pull ups, 2 minute max abmat sit ups, 2 minute max air squats

Strength: Work up to heaviest Turkish get up each hand

Recovery: Foam Roll

2 min max air squat : 2 min max air squat two minutes of air squats, hip crease below parallel

1 minute max burpees : 1 minute max burpees max burpees in one minute

2 minute max abmat sit ups : 2 minute max abmat sit ups two minutes of abmat sit ups

Strict Pull ups : Strict Pull ups Strict, no kipping pull ups.

1 minute max effort T2B: 1 minute max effort T2Bmax toes 2 bar in a one minute window