WOD 1/11/14

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs


Complete as many reps as possible in 5 minutes of the following:

Clean and Jerk 95/65


10×20 Banded Kettlebell Swings 32/24

WOD 1/10/14

Max Effort Upper Body Banded Floor Press. 1 rep max Dumbbell Tricep Roll Back 5×10 Then: 50 Push-ups 40 Sit-up (standard)s 30 Box Jumps, 30/24 in 20 Push-ups 10 Weighted Pull-ups, 12/8 kg 50 Double Unders Yes you have to do the whole thing in order incase you were going to ask:) Buyout 100 Tricep…

Congratulations Kate

CrossFit I35 would like to give a big congratulations to Kate Odenwald on her first anniversary at our gym. When I first went into the fitness business my first boss said that our work was about changing peoples lives.  Kate’s transformation fulfills that promise. Not only has she completely transformed her body but she is…

WOD 1/9/14

Hang Power Snatch 10×2 at 75% 1RM


Complete as many rounds as possible in 20 mins of:
5 Sumo Deadlifts, 275/185 lbs
15 Split Jumps
1 Gasser


100 Banded Hamstring curls

WOD 1/8/14

Max Effort Lower body Front Squat with 3 second hold at bottom Then: For time: 21 Squat Cleans, 135/95 lbs 21 Wall Balls, 20/14 lbs 3 Muscle-ups 15 Squat Cleans 15 Wall Balls 3 Muscle-ups 9 Squat Cleans 9 Wall Balls 3 Muscle-ups Buyout 3×20 Romanian Deadlifts at 30% of deadlift max Bonus if you…

WOD 1/7/14

Every 1 min for 10 mins:

3 Power Cleans, 75% 1RM
3 rounds for time of:
10 Turkish Get Ups, 24/16 lbs
15 Toes-to-bars
20 Push-ups
50 Double Unders
100 Band to Face pulls

Beer and Inflamation

I originally wrote this just about beer but it also pertains to all foods that contain gluten.  Gluten is a protein that is found in most grains and in certain individuals can cause a lot of gastric distress.  The problem with intestinal inflammation in is that your body spends a lot of energy trying to…

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…