Wednesday, March 9 WOD

“Kettle Bell Kraziness”

21, 18, 15, 12, 9, 6, 3 rep rounds of:

  • Kettle Bell Swing (16kg / 12kg)
  • Squat
  • 50 meter run

The Rules:

  • Once you pick up the kettle bell to start the wod, it cannot be put down
  • Hold the kettle bell however you like while doing the squats
  • After each rep round, run 50 meters holding kettle bell OVERHEAD
  • 15 Sit-Up penalty the first time kettle bell has to be put down and add 5 reps each subsequent penalty

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Ons: Kettlebells, Long MetCons, Handstands

Coach Capobianco

Foodee

Random Recipe

GrokGrub

Get The Recipe »