4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique
Then
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Renegade Rows (50/35#)
*Run 200 after every round
After Party
7 Turkish Get-Ups (Each Arm)
General Warmup and Mobility and Technique Then On the 4:00 x 5 Rounds: 50 Double Unders 300/250m Row 10 Hang Squat Cleans (115/85) MODIFICATION 1 On the 4:00 x 5 Rounds: 30 Double Unders 300/250 Meter Row 10 Hang Squat Cleans (95/65) MODIFICATION 2 On the 4:00 x 5 Rounds: 50 Single Unders 350/200 Meter…
General Warmup and Mobility and Technique AMRAP 15: 10 Deadlifts (225/155) 10 Double Dumbbell Push Presses (50/35) 10/7 Calorie Assault Bike MODIFICATION 1 AMRAP 15: 10 Deadlifts (185/115) 10 Double Dumbbell Push Presses (35/25) 10/7 Calorie Assault Bike MODIFICATION 2 AMRAP 15: 10 Deadlifts (135/95) 10 Double Dumbbell Push Presses (25/15) 8/5 Calorie Assault Bike…
General Warmup and Mobility and Technique For Time: 21-15-9: Power Snatches (95/65) Chest to Bar Pull-ups Directly Into… 21-15-9: Overhead Squats (95/65) Barbell Facing Burpees MODIFICATION 1 For Time: 21-15-9: Power Snatches (75/55) Pull-ups Directly Into… 21-15-9: Overhead Squats (75/55) Barbell Facing Burpees MODIFICATION 2 21-15-9: Power Snatches (55/35) Jumping Chest to Bar Pull-ups Directly…
General Warmup and Mobility and Technique Then AMRAP 20: 50 Wall Balls (20/14) 40 Box Jumps (24″/20″) 30/24 Calorie Assault Bike 20 Toes to Bar 10 Bar Muscle-ups MODIFICATION 1 AMRAP 20: 50 Wall Balls (20/14) 40 Box Jumps (24″/20″) 30/24 Calorie Assault Bike 20 Toes to Bar 10 Chest-to-Bar Pull-Ups or equal number of…
General Warmup and Mobility and Technique Then 500/400m Row 21 Power Cleans, 21 Push Jerks (135/95) 500/400m Row 15 Power Cleans, 15 Push Jerks (135/95) 500/400m Row 9 Power Cleans, 9 Push Jerks (135/95) MODIFICATION 1 For Time: 500/400m Row 21 Power Cleans, 21 Push Jerks (95/65) 500/400m Row 15 Power Cleans, 15 Push Jerks…
General Warmup and Mobility and Technique Then Buy-In: Run 800 100m Walking Lunge Holding Medball 75 MB Front Squats (20/14)* 50 abmat situps Cash-Out: 800m Run * This is a lot so please don’t be afraid to scale the weight of the med ball. Yes that means you too men. AFTER PARTY Myofascial Release* Calves…
General Warmup and Mobility and Technique Then Part 1 5 X AMRAP 3:00 30 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups Max Squat Snatches (135/95) Rest 2 Min [Part 2 – 22:00-30:00] Build to a Heavy Squat Snatch Yes this means go for a max effort. No misses. You miss more than once…
General Warmup and Mobility and Technique Then Part 1 6 Rounds x AMRAP 2:00 30 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups Max Squat Snatches (135/95) [Part 2 – 22:00-30:00] Build to a Heavy Squat Snatch Yes this means go for a max effort. No misses. You miss more than once you’re done…
This Memorial Day will be our 9th Memorial Day Murph. CrossFit I35 now part of Full Throttle Fitness will host its 10th Murph at 9:00 am on Memorial Day. As the former owner of CrossFit I35, I’m filled with gratitude for all of our heroes who paid the ultimate price for our freedom as…
