LATEST ARTICLES

Todays workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. First task consists of: 8 single arm swings 6 full snatches 4 racked squats 2 strict presses (up...
Bobbing: make a quick, short movement up and down. —creates friction within the palms! causes blisters...   One of the important things we teach in our online kettlebell courses to prevent kettlebell bobbing is the insert, demonstrated below. The yellow arrow is showing where...
There are those who'll say: "A deadlift is a deadlift." They're wrong!   If you're coming from the ol'skool gym, bodybuilding, etc. you'll be more familiar with the conventional, and sumo deadlift. If you're coming from CrossFit, you'll be more familiar with the...
This workout consists of three tasks, first one is strength, heavy deadlifts, swings, and presses. Second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. Third task is to work on...
If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away. If I did not walk, I would first do some star jumps (jumping jacks) to get the body...
Let me tell you something, you're not tough unless you completed a long cycle. A kettlebell long cycle is only 10 minutes, but the longest 10 minutes of your life! In this workout you will work with two kettlebells...
We picked 5 of our toughest challenges, can you complete one? Pick one, complete it, and post your results!   The HULK Test 28 Day KB Swing Challenge 100 WBKC Challenge 500 Clean & Press Challenge ½ Snatch ½ Marathon Challenge   The...
This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10 minute task, this time for speed...
Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere.   I've been programming, running, and participating in WODs for over a decade now, here's my...
If you sit on your ass all day, you're wasting away. Exercise is no longer just to look good. Exercise is a requirement for every living being. We no longer have to hunt for our food or maintain the land. We no longer have to ...
To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they're awesome, today I wanted to share it with the CrossFit community, and...
If you have access to competition kettlebells and classic kettlebells (cast iron) you might have noticed that a 32kg competition kettlebell feels heavier than a 32kg classic kettlebell, why is that? You might have noticed that the handle diameter on...
I’m just an old lady that loves to lift. I also raise rabbits and work full time as an accountant, so I keep pretty busy. “She was a working overweight mom who wanted to loose weight and get in shape....
The HULK Test is an incredibly well designed workout, used to help release your inner beast!   The test is as following: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch...
This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one has more rounds, but has less reps than CLC (cycle long...
This is CLC, Cycle Long Cycle. If you're new to the kettlebell world, Long Cycle (LC) is clean and jerk. In our case we're also adding some cycling, the Assault Bike to be exact. These two together are a...
This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio. The workout 'SIMPLE BUT EFFECTIVE': Hang clean Reverse lunge...
This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut. Your First Task Dead to overhead (two heavy kettlebells) x 3 CrossFit burpees x 6 Slamball over shoulder...
DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering "what just happened?". On this page: full workout, exercises, movement standards, videos, photos, downloadable PDF.   The workout consists of three tasks, your...
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Snatchery 2.0 WOD

I'm not one to boast, but several people told me that this was one of the best programmed workouts yet. But don't take anyones word, find out for yourself!   This workout has three tasks for AMRAP, and one task FOR TIME. It's...