“Dirty Thirty”
Row 500 Meter
30 Box Jumps
30 Dumbell Snatches 15/15
30 Push Press
30 Kettlebell “crossfit” swings
30 Abmat sit Ups
30 Pull Ups
30 GHD’s
30 Squats
Row 500 Meters
For Time –
Links
World Class Fitness in a 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
- Angie body weight Conditioning Crossfit Crossfit Games crossfitkettlebell Crossfit Open Deadlifts Events Heavy interval kettkebells Kettlebells Max Vo2 Nutrition Pull ups Row Running Slam Ball snatch Stacking Strength Tabata team video WOD
About me
Tom Healy
Cypress Tx
Started this blog a few years back to track my journey In pursuit of physical fitness. Haven't got there yet, but I'm still trying.
RKC 2007
Crossfit Kettlebell 2010
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Mission Kettlebell · A Return to Functional Fitness
Mission Kettlebell 