Category Archives: KB Swings

032912 – MetCon

Posted on 2012/03/31 | Leave a comment

5 Rounds of:

250M Row
5 Burpees
10 KB Swings (53lbs.)

Time = 10:53

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Posted in 250M Row, Burpees, KB Swings

031412 – I’m (hopefully) Back

Posted on 2012/03/14 | Leave a comment

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

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Posted in KB Swings, Pull-ups, Row, Sit-ups, Uncategorized

MetCon

Posted on 2011/06/21 | Leave a comment

 

4 Rounds of:

200M Run
8 KB Swings (53 lbs)
10 Sit-ups

Time = 8:07

Quads and lats extremely sore after yesterday.  The return continues.

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Posted in 200M Run, KB Swings, Sit-ups

010211 – Jack

Posted on 2011/01/02 | Leave a comment

AMRAMP in 20:00 of:

10 – 115lbs Push Press
10 – 53lbs KB Swings
10 – 24″ Box Jumps

6 Rounds.  Push Press killed me.

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Posted in Box Jumps, Jack, KB Swings, Push Press

120610 – MetCon

Posted on 2010/12/06 | Leave a comment

21, 18, 15, 12, 9 of:

KB Swings (53lbs.)
Wall Ball (20lbs.)
KTE’s

Time = 21:34

KTE’s destroyed me.  My worst CF move, by far.  And in my opinion, not very functional.

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Posted in KB Swings, KTE, Wall Ball

111610 – Snatch

Posted on 2010/11/16 | Leave a comment

Several reps of Snatch up to 155lbs.

MetCon – 5 Rounds of:

250M Row
5 Box Jumps (24″)
10 KB Swings (53lbs.)

Time = 8:46

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Posted in 250M Row, Box Jumps, KB Swings, Snatch

111010 – MetCon

Posted on 2010/11/10 | Leave a comment

10 Rounds of:

200M Run
5 Burpees
10 KB Swings

Time = 24:13

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Posted in 200M Run, Burpees, KB Swings

101004 – Front Squat and MetCon

Posted on 2010/10/04 | Leave a comment

3 Rep Max Front Squat

Up to 220 lbs.

3 Rounds of:  400M Run / 10 Push-ups / 10 Pull-ups / 10 KB Swings (53 lbs.)

Time = 9:30

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Posted in 400M Run, Front Squats, KB Swings, Pull-ups, Push-ups

100826 – Burpees & KB Swings

Posted on 2010/08/26 | Leave a comment

20 Burpees / 2 KB Swings (53#)
18 / 4
16 / 8
….
4 / 18
2 / 20

Time = 17:19

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Posted in Burpees, KB Swings

100824 – MetCon

Posted on 2010/08/24 | Leave a comment

3 Round of:

Pole Run (approx. 200M) / 15 KB Swings (53#) / 15 Push-ups (Games Standard) / 15 Box Jumps (24″) / 15 OHS (75#)

Time = 16:14

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Posted in Box Jumps, KB Swings, OHS, Push-ups, Sprints

10730 – Push Press & MetCon

Posted on 2010/07/30 | Leave a comment

Push Press up to 185lbs.

400M Run / 25 Pull-ups / 25 OHS (45#) / 400M Run / 25 Thrusters (45#) / 25 Sit-ups / 400M run / 25 KB Swings (53#) / 25 Push-ups

Time = 13:59

Push-ups destroyed me.

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Posted in 400M Run, KB Swings, OHS, Pull-ups, Push-ups, Sit-ups, Thrusters

100604 – MetCon

Posted on 2010/06/04 | Leave a comment

10 KB Swings (53lbs.) / 20 OHS (65lbs.) / 30 Snatches (65lbs.) / 1000M Row / 30 Snatches / 20 OHS / 10 KB Swing

Time = 15:52

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Posted in 1000M Row, KB Swings, OHS, Snatch

100415 – Dave

Posted on 2010/04/15 | Leave a comment

Dave – 21 / 18 / 15 / 12 / 9 / 6 / 3 of:  KB Swings (53lbs.) / Sit-ups / Box Jumps (18″) / Push-ups

Time = 13:20

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Posted in Box Jumps, Dave, KB Swings, Push-ups, Sit-ups

100405 – DL & MetCon

Posted on 2010/04/05 | Leave a comment

Deadlift up to 345lbs.

5 Rounds of:  250M Row / 5 Burpees / 10 KB Swings (53lbs.)

Time = 9:08

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Posted in 250M Row, Burpees, Deadlift, KB Swings

090930 – Burpee / KB Ladder

Posted on 2010/02/22 | Leave a comment

20 Burpees, 2 KB Swings (53lbs.), 18 Burpees, 4 KB Swings….4 Burpees, 18 KB Swings, 2 Burpees, 20 KB Swings

Time = 16:24.

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Posted in Burpees, KB Swings