911 For time: 40 Deadlifts, 60-90 lbs 40 Box jump, 18 inch box 40 Kettlebell swings, 20-25 lbs 40 Knees to elbows 43 Butterfly sit-ups 40 Push-ups 40 Thrusters, 20 lbs 40 Wall ball shots, 10 pound ball 40 Burpees 40 Double-unders (do them, even one at at time) (one rep for every firefighter, paramedic,… Read more
Viewing posts tagged with: kettle bell
Wednesday 07.18.18
Complete as many rounds as possible in 20 minutes of: Run 400 meters 25 kettlebell swings, 20 lbs 25 butterfly sit-ups Compare to 07.19.17 Post rounds completed to comments.
Monday 07.16.18
For time: 50 box jumps, 18-in. box 50 kettlebell swings, 20-25 lbs 50 knees-to-elbows 50 wall-ball shots, 10-lb. ball 50 burpees Compare to 07.17.17 Post time to comments. Happy Birthday Crew!
Wednesday 07.04.18
Independence 7 rounds for time of: 5 Knees to elbows 10 Wall ball shots, 10 lb ball 15 Kettlebell swings, 20 lbs 20 Jump rope Compare to 07.04.17 Happy 4th of July Mamas! Let freedom ring!!
Thursday 06.14.18
Complete as many rounds as possible in 20 minutes of: 5 box jumps, 18 inch box 10 wall-ball shots, 10 ft target 15 kettlebell swings, 25 lb KB Post rounds completed to comments.
Wednesday 05.16.18
Keller 3 rounds for time of: Run 400 meters 21 kettlebell swings, 20-25 lbs 12 pull-ups, assist as needed Compare to 03.06.17 Post time to comments.
Tuesday 05.08.18
HERO WOD Complete as many rounds as possible in 20 minutes of: 10 push presses, 20-45 lbs 10 kettlebell swings, 20-25 lbs 10 box jumps, 18 inches Post rounds completed to comments. In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort… Read more
Thursday 03.29.18
HERO WOD For time: 100-meter single-arm kettlebell farmers carry walking lunges, 25 lbs. (switch arms half way) 31 toes-to-bars 31 push-ups 31 front squats, 45-55 lbs. 100-meter single-arm kettlebell farmers carry walking lunges, 25 lbs. 31 toes-to-bars 31 push-ups 31 hang power cleans, 45 lbs. 100-meter single-arm kettlebell farmers carry walking lunges, 25 lbs In… Read more
Thursday 03.22.18
HERO WOD 5 rounds for time of: 30 kettlebell swings, 25 lbs 30 burpees 30 butterfly sit-ups In honor of Marine Staff Sgt Daniel Hansen who died February 14th, 2009 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… Read more
Thursday 03.01.18
3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Post time to comments.
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