CrossFit I35 WOD 12/9/15

Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion.  Make sure hips are open in the med ball clean BEFORE you move under the ball.  In other words imagine my daughter…

CrossFit I35 WOD 12/8/15

Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets.  Make sure you keep a running clock for your athletes. Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12…

CrossFit I35 WOD 12/7/15

Welcome Back From The Winter Ice Storm.  I realize some of you that competed will need to back off a little this week so please look at the weeks workouts and scale weight, reps, movements and most of all intensity appropriately.  Also this week we start Monday and Wednesday 5:00 bells and Tuesday and Thursday…

CrossFit I35 WOD 12/4/15

This is a final prep workout for the Winter Ice Storm tomorrow.  If you’re competing feel free to scale this workout as much as you think you need to for the event tomorrow.  Remember that scaling a workout can be in the form of lowering weight (most people stop here but wait there’s a lot…

CrossFit I35 WOD 12/2/15

Strength Bench Press 4 x 10 keep weight at 60% (or less) if competing in the ice storm.  If you haven’t tested the combine workout yet now isn’t the time.  If you’re not competing use as heavy weight you can handle for 10 reps.  It’s not necessarily a 10 rep max just super heavy for…