Kettlebell Swing

  • Tuesday May 19th


    Skill Work

    Do 3 Rds of about 2 Mins of practice each

    #1 Pistols

    #2 Hollow Rock

    #3 Hang or Muscle Clean




    Row 1000m
    50 Sit-ups
    25 Kettlebell swings
    40 Sit-ups
    20 Kettlebell swings
    30 Sit-ups
    15 Kettlebell swings
    20 Sit-ups
    10 Kettlebell swings
    10 Sit-ups
    5 Kettlebell swings
    100 Double-unders

    If you dont have double unders spend 3 mins practicing

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  • Wednesday April 8th



    Snatch Practice



    5 RFT

    15 Ab Mat Sit Ups
    25 KB Swing
    200m Run


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  • Saturday February 7th


    Why we don't do the Overhead Swing


    6 RFT

    20 Kettlebell Swings
    300/250 M Row
    20 Lunges
    300/250 M Row
    10 Barbell Push Press

    Alternating Rounds

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  • Wednesday October 15th


    30 Secs work/30 Secs rest

    Double Unders
    Push Ups
    Airdyne / Rower (calories)
    Kettlebell swings 

    Complete 4 Rounds for Max Reps at each station, then rotate.

    No additional rest between stations.- your score is the sum at all 5 stations.




    3 RFQ

    Goblet Squat Static Hold – 30 seconds
    Kb Supported Dead Bug (Hands) - 30 seconds
    Goblet Squat Static Hold – 30 seconds
    KB Supported Dead Bugs Feet – 30 seconds
    Goblet Squat Static Hold – 30 seconds
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  • Tuesday Sept 2nd


    Hip Hinge and Kettlebell Swing

    Hip Hinge Points of Performance

    • Stand up tall with soft knee's
    • Shoulders are back and down
    • Glutes and core are slightly engaged
    • Drive hips straight back with little or no knee bend 
    • Reversing the hinge will require driving heels throught the ground and thrusting hips forward

    Kettlebell Swing Points of Performance

    • Hips should reach backwards not down
    • Shoulders should be back and down
    • Snap the hips forwards and squeeze the glutes
    • Keep your weight on your heels
    • Keep the back flat at all times
    • Breathe rhythmically



    3 RFT



    400 m Run

    20 Reverse Lunges

    15 Sit Ups

    9 KB Swings






    Plyometrics Part 1  via Power Athlete

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  • Friday July 4th

    When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.




    Partner WOD

    Teams Of Two


    14 Rds 

    250m Row

    9 Burpees

    12 Kettlebell Swings or KB High Pull


    One partner working at a time. Alternate Rds.

    1 Minute Plank Holds between Rds


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  • Tuesday June 24th



    Kettlebell Swing (20 Min Cap)


    Keys to Proper Set Up

    • Feet a bit wider than shoulder width apart toes pointed straight ahead
    • Push back with the hips loading the hamstrings
    • Shins are verticle
    • Start with the kettlebell slightly in fromt of your feet in order to hike it back 1st
    • Pull back on the bell to engage the Lats






    Bench Mark WOD

    "Annie" Retest for April 29th
    50-40-30-20 and 10 reps
    Double-unders/Single w/Power Jumps


    Cash Out

    Posterior Chain Mobility




    Time Changes It Mind Again via Robb Wolf

    Do You Believe via Marks Daily Apple

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  • Wednesday April 23rd



    Hang Clean/ Power Clean (20 Min Cap)


    Junk Yard Dog

    Burgener Warm Up





    KB Deadlifts

    KB Swing

    KB/DB Push Press



    C'Mon Get Happy via WLC

    The Power Of Community via CrossFit Invictus

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  • Saturday April 19th


    Hero WOD "Hansen"


    5 Rds For Time

    30 KBS Swings

    30 Burpees

    30 Weighted Sit Ups

    2 partner teams with one partner working at a time.

    Each Partner must do at least 10 reps of each movement every round



    Marine Staff Sgt Daniel Hansen died February 14th in

    Farah Providence, Afghanistan when an IED he was working on detonated.

    Daniel is survived by his mother Sheryll, his father Delbert,

    his younger sister Katie, and his twin brother Matthew (also a Marine).


    Why We Do Hero Wods


    "These workouts are epic challenges. That’s why we get to do them. Hero WODs don’t seem programmed to produce a nice even flow of increasing fitness. They’re cold, brutal, and painful on purpose – to teach us something.


    Hero WODs are a unique opportunity. One that doesn’t exist in “Fran” or any 5 or 10 minute burner. They’re a long spell to accept the suck, and commune with the honored dead. Peaceful reflection, steeped in suffering. You get to hone your perspective with the help of Lt. Clovis, or Lt. Murphy, and others.


    In the long, dark, labyrinthine halls of these WODs there is time. Time to get high, low, to be defeated, and find again the steely resolve to not only finish, but thrive. From the abysmal, excuse-laden, defeatist attitude (and we all come to that place, if only briefly) to being forged again in the fire of determination – It’s an emotional rollercoaster. No physical experiences have made me so much better of a person than the hero WODs."


    The above is an excerpt from Kevin Daigle's post from Nov 29th 2012.  The complete post can be seen here.


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  • Wednesday April 16th


    Front Squat

    5 x 5




    "Mike Mike Mike"


    4 Rounds

    20 KBS

    20 G2OH With Plate

    Parking Lot Suicide Between Each Rd



    Combating Complacency in Victory via Deuce Gym

    Ready Set Miss via CFLA

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