The Challenge is ON

Congratulations on getting your measurements and 2000m row time.  This is a challenge about performance.  If you want a lean fast CrossFit bad ass body you have treat your body like a super exotic 3 million dollar 12oo horsepower Bugatti Veyron.  You can’t expect something built to run over 250 miles per hour to run…

Barbell Club 1/13/14

Snatch Balance 6×2 3 Position Power Snatch 7×3 Snatch Deadlift 5×4 Squat 7×4 Snatch Grip Bench Press 5×4 Here is an awesome video of Ilya Iliin and Yasha Kahn having a friendly snatch competition at Waxmans gym in Southern California.  While there is a pretty long lead in and the camera is a little jerky…

WOD 1/13/14

Dynamic Effort Lower Body Photo Dec 08, 3 56 19 PM

Back Squat 8×2 at 75% 1RM

Band Deadlift 8×1 at 50% 1RM

Then

3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg

Rx+ Use upto 48kg bells

Buyout

Banded Straight Leg GHD 3×10

 

WOD 1/11/14

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-ups

Then

Complete as many reps as possible in 5 minutes of the following:

Clean and Jerk 95/65

Buyout

10×20 Banded Kettlebell Swings 32/24

WOD 1/10/14

Max Effort Upper Body Banded Floor Press. 1 rep max Dumbbell Tricep Roll Back 5×10 Then: 50 Push-ups 40 Sit-up (standard)s 30 Box Jumps, 30/24 in 20 Push-ups 10 Weighted Pull-ups, 12/8 kg 50 Double Unders Yes you have to do the whole thing in order incase you were going to ask:) Buyout 100 Tricep…

Congratulations Kate

CrossFit I35 would like to give a big congratulations to Kate Odenwald on her first anniversary at our gym. When I first went into the fitness business my first boss said that our work was about changing peoples lives.  Kate’s transformation fulfills that promise. Not only has she completely transformed her body but she is…

WOD 1/9/14

Hang Power Snatch 10×2 at 75% 1RM

Then:

Complete as many rounds as possible in 20 mins of:
5 Sumo Deadlifts, 275/185 lbs
15 Split Jumps
1 Gasser

Buyout

100 Banded Hamstring curls

WOD 1/8/14

Max Effort Lower body Front Squat with 3 second hold at bottom Then: For time: 21 Squat Cleans, 135/95 lbs 21 Wall Balls, 20/14 lbs 3 Muscle-ups 15 Squat Cleans 15 Wall Balls 3 Muscle-ups 9 Squat Cleans 9 Wall Balls 3 Muscle-ups Buyout 3×20 Romanian Deadlifts at 30% of deadlift max Bonus if you…

WOD 1/7/14

Every 1 min for 10 mins:

3 Power Cleans, 75% 1RM
Then:
3 rounds for time of:
10 Turkish Get Ups, 24/16 lbs
15 Toes-to-bars
20 Push-ups
50 Double Unders
Buyout
100 Band to Face pulls