With a running clock of 20 Minutes perform Max Effort Squat Snatch When the clock hits 10 minutes perform the following: Max Effort Squat Clean and Jerk Any snatch that leaves the ground after 10 minutes is a miss and any Clean and Jerk after 20 is a miss. Keep pressouts to a minimum. You’ve…
22 Veterans a day commit suicide. Now you can do something about it to help build a Military Family retreat center to reduce veteran suicide. On August 20th, 2016, we will create our own WOD (Workout Of The Day) with 22 exercises and 22 reps of each. At Minute 22 into the WOD, we will…
Announcing a Clean & Jerk workshop with an emphasis on footwork. We will break down the set up for the clean so you KNOW when you are ready to go and learn footwork for the jerk. Coach’s Eye will capture this dynamic movement so you can see exactly what you are doing right…and what needs…
CrossFit I35 is pleased and excited to host a fundraiser for the 31 Heroes Project this Saturday at 8am. Please follow the links below to donate and bring friends. WHAT IS THE 31HEROES WOD? The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and…
We started the 28 day challenge in January and the results have blown away our expectations. One of the most difficult parts of the challenge has been picking winners because for every winner listed here there were 3 or 4 more who were almost too close to call. Here are the 2016 Winners through the…
Strength/Skill EMOM for 7 Minutes 1 squat clean + Jerk. Start at 70% and add weight until you either miss or know you can’t do the next one. Press outs are misses. If you did Murph yesterday be conservative. Rest 2 minutes then AMRAP for 2 minutes Squat Clean + Jerk at 75% of biggest…
The Swolestice is in six weeks. So time to start running if you haven’t yet Here’s today’s running progression. Run 5k for time. (Novice runners go 10 rounds of 100m with a 100 walk in between each 100m interval) If you’re running from CrossFit I35 and want a 5k course leave the front door of…
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
The 2016 Summer Swolestice represents on of the most unique challenges in competitive exercise the Kansas City area has ever seen. This year’s Swolestice has only 2 events. CrossFit Total (Max Effort Back Squat, Press and Deadlift) 10,000 Meter Run When I talk to the typical CrossFit athlete the events the conversation usually goes something like this.…
Everyone in the fitness business wants you to know about their weight and fat loss stories (ourselves included) but not all transformation stories are all about numbers on the scales. While all of our 28 day challenge winners in 2016 lost over 15 pounds in 28 days and many of our long term members boast weight loss…
