WOD 7/1/14

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM

Then:

Every Minute on the Minute for 20 Minutes:

7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes

Buyout

Arch To Hollow Swings

WOD 6/30/14

Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week.  So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…

Kettlebell WOD 06/26/2014

Check out these tips for working out when traveling, from some of our leading fitness experts!  http://travelstrong.net/expert-tips-for-healthy-travel/   Kettlebell WOD 6/26/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squat Ladder: Swing Ladder 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 Workout: Ascending Clean, Press, Squat Ladder 1 Clean, 1 Press, 1 Squat on the left 1…

2014 StrongFirst User Course

CrossFit I35 is proud to announce a StrongFirst User Course coming to Kansas City on August 3, 2014.  Sign up here.   This one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong. No previous kettlebell experience is required. No matter what…