CrossFit I35 Rowing Clinic and Quick Guide
Coach Cynthia recently conducted a clinic on how to properly use the Concept 2 Rower. Take time and look at the Quick Guide you’re rowing will thank you.
CrossFit I35 WOD 12/20/16
Strength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions. Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…
CrossFit I35 WOD 12/19/16
Every 2 Minutes for 10 Minutes 3 pause squat snatch. Pause 3 seconds at the knee and reset every rep. In other words no touch and go. Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit. If you have less than 5 full rounds complete at the 10 minute mark drop…
CrossFit I35 WOD 12/17/16
Strength/Skill 1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk* change plates and at 12 minutes then do #2. 2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 90%, 90% of max from #1 *This is not a true max effort but should get you an…
CrossFit I35 WOD 12/16/16
Strength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…
CrossFit I35 WOD 12/15/16
Workout of the Day Every 2:00 for 10:00- 6 Clean & Jerks (anyhow) 135/95# 6 Bar Facing Burpees Beginning at 10:00 add 2 reps per cycle for as long as possible 8 Clean & Jerks (anyhow) 135/95# 8 Bar Facing Burpees Then 10 Clean & Jerks (anyhow) 135/95# 10 Bar Facing Burpees Keep adding 2…
CrossFit I35 WOD 12/14/16
Strength Back Squat 20 rep max effort (if this ends up being only 17 or 18 or goes over to 22 or 23 that’s ok. In a perfect world your 20th rep is exactly one rep away from failure) Then Perform 10 rounds of the following: 30 Seconds Burpees Rest 30 secs 30 Seconds Kettlebell…
CrossFit I35 WOD 12/13/16
Strength/Skill Every 2 Minutes for 12 Minutes 3 Clean Pulls + 1 Squat Clean + 2 Split Jerks (Unless there is an injury or an adaptive need everyone splits on every jerk…OK? Set up every rep. No touch and go) Work as heavy as possible with no pressouts or any other type of miss Then…
CrossFit I35 WOD 12/12/16
The open starts February 23 and this training cycle will get us ready for 17.1 and beyond. We will also have mid cycle Olympic Lifting Maxes on January 14th. Plan on entering the open as my goal is 100% participation for the open. Since our snatch and clean jerk max day is on January 14th…
CrossFit I35 WOD 12/10/16
Today is the final day of our deload week. The open is in 11 weeks so be prepared to repeat any and all open workouts in the next 11 weeks. Ok maybe not 16.5 that would be ill advised. Dress warm. Strength Press 5 @ 40% 5 @ 50% 5 @ 60% Hollywood For time:…