CrossFit of Naperville » kettlebell

Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings

Neil — Thu, 21 Jan 2010 22:58:55 +0000

New members, Darren, Becky and Rae talk with Jim while warming up for their workout.

3 rounds of:
Alternating Lunges for 1 minute.
Rest one minute.

Post number of repetitions per round.

As many rounds as possible in 12 minutes of:
3 Squat Cleans 135 lbs
7 Pull-ups
10 Kettlebell Swings 55 lbs

Post total rounds.

Luke — Mon, 11 Jan 2010 21:24:54 +0000

Skills…

500m Max Effort Row
You should be going at a very aggressive pace for the 500m

then…

5 rounds for time of:
5 Burpees
10 Kettlebell Swings
15 Box Jumps

Neil — Mon, 04 Jan 2010 22:30:41 +0000

As Many Rounds As Possible in 10 minutes of:

10 each leg Dumbbell Box Step-ups (alternating legs)

10 Dumbbell Push Presses

10 Push-ups (Using the Dumbbell’s to go below parallel.)

Neil — Wed, 30 Dec 2009 23:37:24 +0000

21-15-9

Box Jumps

Kettlebell Swings

Slamball

Neil — Wed, 16 Dec 2009 19:39:54 +0000

Rosanne moves up to a larger box for her workouts.

A trainer will scale workouts to your individual fitness level.

Squat

5-5-5

then…

7 Rounds for Time:

15 Kettlebell Swings

10 Pull-ups