Westchester, NY Crossfit by Bravo Crossfit » Kettlebell

Partner WOD!

Cesar — Mon, 26 Sep 2011 19:17:37 +0000

Monday

Partner WOD
Four rounds for time:
Run 400m
40 KBS
40 Push-ups
50 Air Squats

Rachel getting her swing ON!!!

Time for some PR’s

Cesar — Tue, 20 Sep 2011 19:05:25 +0000

Tuesday

Shoulder Press, 5, 5, 5, 3, 3, 1, 1, 1 rep

21, 18, 15, 12, 9, 6 reps:
KBS, 53/35 lb
Sit-ups
Pull-ups

*245lb Shoulder Press!

A quick one…..maybe

Cesar — Fri, 09 Sep 2011 19:18:36 +0000

Friday

Seven rounds for time:
10 Russian KBS, 70/53 lbs
12 Box jumps, 30″/24″
14 GHD Sit-ups

Carolina and the Russian Swing

Menu sounds good

Cesar — Tue, 16 Aug 2011 16:04:50 +0000

Tuesday

*”Fran” was on the board yesterday. It was very amusing seeing all of my athletes faces as they came in to class. Some knew what “Fran” felt like and some were newbies but had heard the stories about it. Still, with fear and excitement they all performed exceptionally well. We even got some PR’s and first time as Rx!
On the menu today we have Deadlifts (everyone’s favorite), KB clean & jerks and burpees. A cool looking triplet for a 15 minute AMRAP.

First round of thrusters during "Fran"

We just love this!

Cesar — Tue, 09 Aug 2011 14:44:59 +0000

Tuesday

For time:
15 Thrusters, 135/95 lbs
25 K2E
15 DB/KB Shoulder Press, 50/25 lbs
25 Hollow Rocks
15 Deadlifts, 135/95 lbs
25 Burpees
15 OHS, 135/95 lbs
25 Sit-ups
15 Walking lunges, 45/25 plate.
25 KBS, 53/35 lbs

Run thru it

Cesar — Fri, 05 Aug 2011 18:20:43 +0000

Friday

For time:
400m Run
10 Wall Walks
400m Run
20 Power Cleans, 135/95 lbs
400m Run
30 Pullups
400m Run
40 KBS, 53/35 lbs

Atlas Stone

Sprint!

Cesar — Wed, 27 Jul 2011 18:39:32 +0000

Wednesday

Four rounds for time:
Sprint 200m
15 Double KBS
Sprint 200m
15 KB Squat cleans

Thrust your way into the week!

Cesar — Mon, 18 Jul 2011 12:46:17 +0000

Monday

Warm-up, Row 1K

Strength, Thruster 1RM

For time:
18, 15, 12, 9, 6, 3 reps of:
Thrusters, 60% 1RM
Box jumps, 24″/20″
KBS, 53/35 lbs

*Last Friday for the first time Cathy completed all the pull-ups in the WOD without the assistance of the bands! Less then 6 months ago she could do but a few pull-ups with two bands. We can all learn from Cathy, her determination and consistency on the WODs and nutrition has taken her this far. YOU GO GIRL!!!

swing, press, swing, snatch!

Cesar — Tue, 01 Feb 2011 15:02:05 +0000

Tuesday

Ring Rows

Push press, 10,10,10.

For time:
50 KBS
40 KB Push press, 20L, 20R
30 Russian KBS
20 KB Snatch, 10L, 10R

*Use 53lb/35lb KB

Hold it overhead

Cesar — Mon, 24 Jan 2011 20:49:12 +0000

Monday

Overhead Squat

Overhead Squat, 10,10,10.

For time:
30 OHS
40 Power cleans
50 KBS

Record load and total time.