CrossFit I35 WOD 8/27/14

STRENGTH/SKILL: Bench Press Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in…

CrossFit I35 WOD 8/23/14

Team Lumberjack 20 Perform in teams of two for time where both athletes complete the run but share the other tasks. 20 Deadlifts 275/185 lbs Run 400 m 20 American Kettlebell Swings 32/24 Run 400 m 20 Overhead Squats 115/85 lbs Run 400 m 20 Burpees Run 400 m 20 Pull Up (Chest To Bar)s Run…

CrossFit WOD 8-22-14

STRENGTH/SKILL: Deadlift Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% For these deadlifts, you should be using a standard grip (pronated… both palms facing back toward you) because this grips translates to all other barbell movements, pull-up bar movements, etc. The alternating powerlifting grip only translates to one thing: deadlifting with…

Kettlebell WOD 08/21/14

I know there are bunch of people at our gym who enjoy the sport style of kettlebell work, and I know that we don’t do a lot of sport-style work here either, but here is an article that explains how hardstyle kettlebell work can help the sport style competitor:  http://www.strongfirst.com/hardstyle-for-the-sport-guy-simple-sinister-for-kettlebell-sport-athletes/   Warmup: 2 Armbars each…