WOD 4/3/14

Every 1 min for 10 mins: 3 Squat Snatch from Pop, 65% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Push Press, 95/65 lbs 10 Chest-to-bar Pull-ups 10 Box Jumps, 24/20 in 50 Double Unders Buyout Good Morning 20-20-20 3 x 5 min / 2 min easy Row three 5…

WOD 4/2/14

Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 5 rounds for time of: 3 Power Cleans, 185/135 lbs 5 Handstand Push-ups Buyout GHD Sit-ups 4×15 Muscle up training* Row 4 x 500m / 2 min easy Row four 500 meter pieces. Row for two minutes at…

WOD 4/1/14

Every minute on the minute for 10 minutes: 3 Hang Squat Clean from Pop, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees (bar complex on even number minutes and burpees on odd number minutes) Buyout 4×15 straight leg…

Kettlebell WOD 04/01/14

CrossFit I35 is pleased to announce that we are going to be buying new kettlebells for our members to use.  And guess what!!!  You plug your iPhone into it, and it will play your music while you workout!!  It’s the World’s Heaviest iPhone Case:  http://www.gomarblue.com/kettlebell.html HAHA, April Fools!!!   Kettlebell WOD 04/01/14 Warmup: 2 TGUs each side 2…

WOD 3/31/14

Max Effort Upper Body. Bench Press 1rm max Then For time: 100 Double Unders 75 Wall Balls, 20/14 lbs 50 Pull-ups 25 Overhead Squats, 75/45 lbs 10 Deadlifts, 225/185 lbs 5 Muscle-ups Buyout 5×12 Tricep Kickback one arm at a time *muscle up training *Muscle up training.  This one is real simple but totally profound. …

Kettlebell WOD 03/29/14

DragonDoor posted an excellent article today about a neurosurgeon’s experience with back pain and kettlebells. www.dragondoor.com/kettlebells_have_your_back_a_neurosurgeons_personal_and_professional_perspective   Warmup: 2 Turkish Get Ups each side 2 Arm Bars each side 2 Prying Goblet Squats Swing Ladder: 1-10-1 Two handed Swings Bell Step-Ups: 2 sets of 10 step ups on each leg – double bell Workout 40:20…