WOD 1/6/2014

Dynamic Effort Upper Body Bench Press With Band 6×3 at 60% 1RM Do 2 sets with each grip. Ring Rows with False Grip 4 x 10 Then: For time: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15 Pull-ups 15 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 9 Pull-ups 9 Shoulder-to-Overheads, 115/75 lbs 2 Rope…

Winter Weather Policy

Our winter weather policy is as follows: 1.  If Shawnee Mission Schools are closed all early morning classes will be canceled. 2.  Noon and afternoon classes will be on IF we are able to get the parking lot cleared.  Please check your Facebook and twitter feeds for this information. If you aren’t our Facebook friend…

WOD 1/4/14

For time: Walking Lunge, 100 ft 50 Push-ups 50 Double Unders 25 Knees To Elbows 5 Rope Climbs, 15 ft 50 Box Jump (24 In.)s 25 Overhead Squats, 65 lbs 25 Pull Up (L)s 50 Sit-up (standard)s Buyout Death By Burpees With a continuously running clock perform: 1 Burpee in the first 1 min, 2…

WOD 1/3/14

Dynamic Effort Lower Body

Back Squat 10×2 at 65% 1RM

Banded Deadlift 10×1 at 50% 1RM

Then

5 rounds for time of:
40 Double Unders
5 Handstand Push-ups
7 Push Press, 135/95 lbs
9 Toes-to-bars

Buyout

5×20 Good Morning with Bar

CrossFit I35 Barbell Club

CrossFit I35 Barbell Club is a USA Weightlifting team of competitive lifters of all levels, from beginners to nationally ranked lifters. We are a fully equipped Olympic Lifting gym with 11 platforms, Eleiko, Werksan and Pendlay bars and plates.  Weightlifting club meets at 5:00 pm every night and at 11am on Saturday.  Membership is by…

WOD 1/2

Every 1 min for 10 mins do: 1 Squat Clean, 80% 1RM 2 Hang Squat Cleans, 80% 1RM Then: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s…

Weigh In The New Year

Happy New Year.  It’s 2014 and time to bring your program up a notch. We’re excited to launch the CrossFit I35 Weigh In The New Year Contest.  The cost is only $10 cash which will be given back in full to the winners.  Everyone is welcome to participate even if you are on an introductory…

WOD 1/1/2014

Happy New Yearandreaocthrowdown

Max Effort Upper Body

Push Jerk : 1 Rep Max

Tate Press 4×10

Then:

Complete as many rounds as possible in 10 mins of:

1/2 Gasser
10 Ring Dips
10 Box Jumps, 30/24 in

Buyout

4×20 Triceps rollbacks

3×10 alternating kettlebell sotts press

 

WOD 12/31

Every 1 min for 10 mins:
2 Clean & Jerks, 90% 1RM
Deficit Clean Lift Off 10-10-10-10-10

Then:

3 rounds for time of:
7 Jerks, 115/75 lbs
7 Toes-to-bars
50 Double Unders

Buyout

Kettlebell Goblet Squat 10-10-10-10
(Hold Bottom for 2 seconds on every rep)

HAPPY NEW YEAR!!

new-year-2014-versus-2013-28958332