Break out your ladder 'cause you're going climbing today! Ha, ok, really bad joke, but at least you know what you're doing today...lots and lots of reps! But with what? A kettlebell and jump rope. Remember, if you don't have your double unders down, perform really fast single … [Read more...]
SFCW Thu. 7/3/14 and a Holiday Treat!
Happy early Independence Day! A few years ago I made these fun fruit-on-a-stick platters for the 4th...super easy! Fresh fruit and skewers and they were a hit! Try it out! Your workout: 5 Rounds for time: 10 Kettlebell Swings (or 2 wall walks if you don't have a … [Read more...]
SFCW Tue. 7/1/14
Happy July! Where in the heck did June go?! For time: 10 Double bell clean and press (kettlebell or dumbbell) 1 Sit-up 9 Clean and presses 2 Sit-ups 8 Clean and presses 3 Sit-ups .....all the way down to 1 clean and press and 10 sit-ups. Your total will always … [Read more...]
SFCW Thu. 6/26/14
For Time: 50 Double Unders (150 singles if you don't have your DBUs down yet) 5 Wall Walks 40 DBUs (120 singles) 4 Wall Walks 30 DBUs (90 singles) 3 Wall Walks 20 DBUs (60 singles) 2 Wall Walks 10 DBUs (30 singles) 1 Wall Walk Wall Walks: Start in a … [Read more...]
SFCW Sat. 6/21/14
For Time: 60 Squats 50 Sit-ups 40 Wall-balls (or ball slams if you can't throw to a wall or lunges if you don't have equipment) 30 Snatches (single arms, alternating, with dumbbells or kettlbells; Double Unders if you don't have snatches down, or hollow rocks if you … [Read more...]
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