CrossFit I35 WOD 10/8/14

STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…

CrossFit I35 WOD 10/6/14

STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…

CrossFit I35 WOD 10/6/14

Remember the CrossFit total and party is October 24th starting at 5:00 pm. ¬†Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to. ¬†I trust that a little shock and awe will give those of you who aren’t excited about their…

CrossFit I35 WOD 10/4/14

Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads¬†95/65 100 Front Squats¬†95/65 50 Pull-ups 100 Overhead Squats¬†95/65 Reps are to be split evenly between the male and female athlete. ¬†However in order for…