Kettlebell WOD 4/3/14

I think most everyone at CrossFit I35 has seen the video of the box in California that did the Sally Back Squats.  We will be doing a modified version of this today, but with kettlebell goblet squats.  Each of you will want to have the bell you’ve chosen for the squats, as well as one…

StrongFirst Tactical Strength Challenge

April 12th at 8am (in lieu of Kettelbell class), CrossFit I35 will be hosting the Tactical Strength Challenge, which is a strength challenge consisting of three events: A three-attempt powerlifting deadlift Pullups for max reps (except women’s novice – this will be a flexed arm hang for time) Kettlebell Snatches for max reps in a…

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: HAHA, April Fools!!!   Kettlebell WOD 04/01/14 Warmup: 2 TGUs each side 2…

Kettlebell WOD 03/29/14

DragonDoor posted an excellent article today about a neurosurgeon’s experience with back pain and kettlebells.   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…

Kettlebell WOD 03/27/14

Why do we do the Turkish Get Up?  A TGU is such a perfect exercise.  It is so versatile.  Typically we use it as a warmup, but it has many uses, depending upon the amount of weight used.  The following workout was created by Andrew Read, an RKC from Australia.  Check out this article by…

Kettlebell WOD 03/25/14

Solving the mystery behind kettlebell programming It’s really not a big mystery.  I try to include a push (presses), a pull (row), a hinge (swing or snatch), as well as take into mind the principles listed in this article by RKC Andrew Read: Kettlebell WOD 03/25/14 Warmup: Three times each side: 1 Swing, 1…

Kettlebell WOD 03/20/14

You only THINK you can’t!

Kettlebell WOD 03/20/14


  • 2 TGUs each side
  • 2 Arm Bars each side
  • 2 Prying Goblet Squats

Workout:  The Gauntlet! (thank Caroline for the suggestion!)

Resting as needed – 5 sets on each arm of:

  • 5 Swings
  • 5 Long Cycle
  • 5 Squats
  • 5 Snatches
  • 1 Reverse TGU

Kettlebell WOD 03/18/14

I talk a lot about shoes – and why I ask that you don’t wear them during kettlebell workouts, and here is another blog post on why:   -CA   Kettlebell WOD 3/18/14 2 TGUs each side 2 Windmills each side 2 Prying Goblet Squats Swing Ladder: Heavy swings 1-10-1 Workout 30:30:30 : Burpee/Deadlift…

Kettlebell WOD 03/13/14

StrongFirst released a great new blog post this week.  It’s a SFG Level 2 instructor’s take on fitness and aging: Kettlebell WOD 03/13 Warmup: 2 Arm Bars each side 2 TGU each side 2 Prying Goblet Squats Snatch Skill: 10 minutes of snatch hold, switching sides every 30 seconds – use your VWC bell.…