4209 Merriam Drive Overland Park, KS 66203 View Map
Is it really December? Warmup Mobilize shoulders and lats in preparation for the first workout section. Strength Shoulder Press One set or 20 at 75/55, not for time. If you can complete 20 reps without any leg drive keep that weight for the wod. If you fail to get 20,…
Grace We will be collecting both checks and cash today in a final push for our Barbells for Boobs State Championship prizes. If you haven’t donated online today is a great opportunity to make cash or check contributions to the cause. You might even save a pair or even a life! 30 Clean…
Warmup 3 rounds of Javorek complex #2 Perform first set with an empty bar then add weight for sets two and three. Then 12 Minute AMRAP of: 3 Wall Walks 5 Deadlifts (Rx 185/125 scaled 155/105) Add 10-20 pounds per set If you can do handstand pushups for a minimum of 3 reps unbroken scale…
Happy Thanksgiving The Gobler 2019 Style 1 Gasser* 100 Double Unders 1 Gasser 100 AbMat Sit-ups 1 Gasser 100 Pull-ups 1 Gasser 100 Wall Balls 1 Gasser 100 Burpees 1 Gasser 100 Dumbbell Snatches 1 Gasser Plank Hold, 1:40 1 Gasser 100 Knees-to-elbows *A gasser at CrossFit I35 is sprint 100 feet…
Warmup 3 sets of the following: 10 Scapular Pull-ups 3 Strict Knee to Chest 3 Strict Toes to Bar Then “Power Wheels” AMRAP 3: 10 Bar-facing burpees 12 Power Snatches (95/65 or 75/55 scaled) Rest 3 Minutes AMRAP 3: 10 Bar-facing burpees 8 Power Snatches (5 to 20 pounds…
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James Warmup 3 rounds of Javorek complex #1 Perform first set with an empty bar then add weight for sets two and three. Don’t rush and lift on your coach’s cues. Strength/Skill…
Warmup 2 Minutes For Quality: 10 Glute Bridges VIDEO 10 Kettlebell Deadlifts 2 Minutes For Quality: 20 Single Unders 10 Russian Kettlebell Swings 2 Minutes For Quality: 10 Single-Leg Glute Bridges (5 Each Side) 10 Kettlebell Goblet Squats Don’t go lighter than 16/12 or heavier than 24/16 for all kettlebell warmup movements.…
Working in teams of 2 for time: Hang to Overhead 10,000/7,000 Partner A does as many unbroken Hang to Overheads as possible when partner A puts the bar down BOTH partners will perform 4 synchronized bar over burpees. After the burpees are complete partner B will perform as many unbroken Hang to Overheads…
Strength 4 rounds not for time of the following 5 Scap Pull-ups + 5 Kip Swings 10 Air Squats 20 Mountain Climbers Click Here Rest as needed. Then 1000m Row immediately followed with 3 rounds for time or 7 Thrusters 75/55* 7 Pullups** 7 Burpees *Scale weight if…
Strength/Skill Every 90 seconds for 9 minutes 1 Three Position Squat Snatch Pause 3 seconds at the knee and set the bar down and set up like its super heavy. In other words no touch and go. Wear pulling straps if you have them and get some if you don’t have them.…
