CrossFit I35 WOD 3/16/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM* 10 Burpee (Bar Facing)s *add weight every set until at or past max effort Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20…

CrossFit Games Open 15.3

WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete…

CrossFit I35 WOD 3/12/15

Strength/Skill Every Minute on the Minute for 10 Minutes 2 Power Clean and Jerks (Touch & Go)s, 60% 1RM* 5 Burpees *If doing 15.3 tomorrow keep weight light.  If not add weight every minute until the power cleans become squat cleans Then 5 rounds for time of: Run, 200 m 3 Ground To Overheads, 95/65 lbs Buyout Mobilize anything…

Kettlebell Workout 03/11/15

Starting a couple of weeks ago, you may have noticed that I’ve added a new “dimension” to our kettlebell classes/training.  Lateral movements (U Squats, lateral lunges, bowling DL/Row, etc).  Here is the why behind it: http://breakingmuscle.com/strength-conditioning/train-the-lateral-plane-for-maximum-athleticism Workout – 3x :40/:20 Swing Clean & Press L Clean & Press R Ren Row Alt Snatch Uneven DL L…

CrossFit I35 WOD 3/10/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Position Clean + Jerk, 60% 1RM * 12 Burpee (6″ Reach)s *Start at 60% of max effort clean and jerk increase weight 5-20 pounds each set until power cleans become squat cleans.  Split jerks only Then Helen 3 rounds for time of: Run, 400 m*…

Kettlebell Class 03/09/15

Check out this article by Neghar Fonooni on not having time to workout:  http://www.girlsgonestrong.com/20minworkout/   Strength: 5x – I go/You go with a partner – Double Bells: 2 Cleans 2 Squats 2 Military Presses Conditioning – 3x :30/:30 Swing “Bowling” DL & Row L “Bowling” DL & Row R Halo + Twist Snatch L Snatch…