Strength/Skill Every 1:00 for 7:00: 3 Position Squat Snatch @ 80% of max for the complex. You should know what this is by looking at your training diary from last week. If you don’t have a diary and aren’t yet keeping track of your workouts ask us about Beyond The Whiteboard. It’s awesome. Fran …
Backwards Barbara 5 rds of
10 kipping pull ups
20 push-ups
30 sit-ups
40 air squats
:90 rest
Strength/Skill 10X1 Clean & Jerks @ 85% – rest exactly 40 seconds Then Alternating EMOM for 30:00- 0:00-7:00 Even Minute: 7 Clean & Jerks (anyhow) 135/95# Odd Minute: 5 Muscle-Ups 10:00-17:00 Even Minute: 5 Clean & Jerks (anyhow) 185/125# Odd Minute: 4 Muscle-Ups 20:00-27:00 Even Minute: 3 Clean & Jerks (anyhow) 225/145# Odd Minute: 3…
Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Then With a 12:00 cap… For time: 4 HSPU 8 Deadlifts 135/95# 4 HSPU 8 Deadlifts 135/95# 16 Box Jump Overs 24/20″ *no step ups please unless you have to for scaling purposes. 8 HSPU 8 Deadlifts 185/125# 8 HSPU 8 Deadlifts 185/125# 16 Box…
Deload Day which means not heavy or super intense Back Squat 5 x 5 Then Annie 50-40-30-20-10 Double Unders Ab Mat Situps Buyout Mobilize and Stretch everything thats sore for the weekend’s big weights Thursday Capacity 4 rounds with HR @ or below 150 BPM: 2:30 Row 2:30 TGU 24/16kg KB (alternate every 5 each…
Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec. Try for bigger numbers than last week. Then For time: 200 Double-Unders 21 Snatches (anyhow) 135/95# 100 Double-Unders 15 Snatches (anyhow) 155/105# 50 Double-Unders 9 Snatches (anyhow) 185/125#…
The opening of CrossFit I35 is the culmination of a journey that began more than 50 years ago. While I still feel very blessed to be able to train with heavy weights at a high intensity, my age and experience makes me feel far more comfortable in the role of coach than athlete. My interest…
Strength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…
Ever since I first walked into a CrossFit gym back in 2009 I knew that this was not just the answer to my fitness goals but something I needed to be involved in for a long time. I have learned that with a high intensity workout a person can open themselves up mentally and emotionally to…
Say Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
