CrossFit workouts are intense and require you to push your self to your max. This workout is done for time and you can do it as a team or in tandem with only two people. Get ready to sweat, bring the intensity and push your team mate to do the same.

Each team takes EVERY OTHER LINE (I’ve indicated T1 and T2 for teams 1 & 2) and the workout is done for time.

HEL-KEL CrossFit Workout Routine:

Lanced Armstrong doing a Kettlebell Swing

T1:  RUN 400M
T2:  21KB SWINGS
T1: 2 ROPE CLIMBS
T2: 400M RUN

T1:  21KB SWINGS
T2:  2 ROPE CLIMBS
T1:  RUN 400
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  400M RUN
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

T1:  ROW 500M
T2:  21 KB SWINGS
T1:  2 ROPE CLIMBS
T2:  500M ROW

T1:  21 KB SWINGS
T2:  2 ROPE CLIMBS
T1:  ROW 500M
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  500M ROW
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

*KB = Kettlebell swings
*ROPE CLIMBS = If you can’t do rope climbs, then do 20 pull ups (use band if needed)

Good luck and post your time and results!! Thanks Karen for a great workout!

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Workout Routine:

- 20 Back Extensions
- 20 Knees to Elbows: Advanced -- hang, Beginner -- standing
- 40 Double Arm Kettlebell Swings:

• 36lb. (1 pood) = for males
• 18lb. (1/2 pood) = females

- 20 Sit Ups
- 20 Supermans
- 20 Mountain Climbers

- Repeat 4-5 times depending on fitness level. Beginners may need to cut the reps in half. Let me know your time and how your core feels after!

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This is the ‘Chrissy’ kettle bell workout, and no doubt it’s full body conditioning that will boost your metabolism too….Are YOU ready?!

Workout:

30 Burpees
20 Kettle Bell swings

25 Burpees
25 Kettle Bell swings

20 Burpees
30 Kettle Bell swings

15 Burpees
35 Kettle Bell swings

10 Burpees
40 Kettle Bell swings

5 Burpees
45 Kettle Bell swings

Advanced = burpee exercises are done with a high knee jump
Beginners = burpee exercises can be done without the jump

- How long did it take you to finish the workout? Post your time! (specify Beg or Adv)

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Warm up: 10 minutes of cardio (your choice) or Row 1k.

Workout:

- 10 Hang power cleans: Men 115 lbs, Women 45-75 lbs
- 10 Pull ups (use leg band if needed)
- 10 Diamond push ups or Body weight bench press
- 10 Kettle bell swings; 1.5 pood for men 1/2 pood for women
- Do exercise 10 times no rest in between exercises. After you complete one full circuit, rest 1 minute and repeat. You will do a total of 5 rounds or 50 reps of each exercise.

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Warm up: 400 meter run, 25 push ups

Workout:

- 40 jumping squats
- 20 dead lifts 135 lbs (beginners 45 lb bar or higher)
- 30 box jump 24″ (beginners 12″ and below)
- 10 75 lbs kb swings (beginners lighter kettle bell or use light dumb bell)
- 30 crunches
- You will do this workout as a team, taking turns starting from 1 to the full amount of reps. One partner takes odds, one takes even numbers. Ex:

You - Your Partner
1                       2
3                       4
5                       6
7                       8
9                      10
and so on…

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Warm up: Run 800 meters (2 laps) or row 1000 meters; 10 push ups, 10 box jumps, 10 air squats, 10 sit ups, and 10 pull ups!

Workout: This one is for 19 years:
- 19 air squats
- 19 kettle bell swings (Men use 2 pood)
- 19 bench press (use your own body weight, beginners use 1/2)
- 19 power cleans (adv use your own body weight, beginners use 1/2 or if unskilled in cleans repeat 19 air squats)
- 19 shoulder presses
- 19 crunches
- 19 calories burned on the rower
- 19 dead lifts (use your own body weight, beginners use 1/2)
- 19 lunges (bar optional)
- 19 pull ups (use band when needed)
- 19 crunches

“There is no feeling more comforting and consoling than knowing you are right next to the one you love.”

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