WOD 5/14/14

Only 3 more squats workouts left in this cycle Back Squat (High Bar) 7×5 at 75% 1RM Add 15-25 pounds from the first weeks weights.  Remember no failed lifts.  If you do drop weight for the next set. Then For time: 50 Double Unders 15 Front Rack Lunges, 95/65 lbs 15 Push-ups 15 Overhead Squats,…

WOD 5/13/14

Every 1 min for 10 minutes Squat Clean and Split Jerk Start at 70% working up to 100% or more.  Please no missed reps.  If you miss drop the weight for remaining reps. Then: 3 rounds for time of: 50 Kettlebell Swing (Russian)s, 32/24 kg 50 Double Unders 20 Toes-to-bars (While we usually don’t specify…

WOD 5/12/14

This is the last week of our heavy squat cycle.  Next week is a deload week with a max effort on Friday May 23rd. Most of you are extremely sore and dreading putting a bar on your back.  This is perfect as we are looking for what some might call a controlled form of overtraining.…

WOD 5/10/14

Saturday Team WOD Men vs. Women In teams of 3 Men or 3 Women Men 100 Box Jumps, 24 in 100 Pull-ups 100 American Kettlebell Swings 24kg 100 Overhead Walking Lunges 45 lbs 100 Knees To Elbows 100 Push Press, 95 lbs 100 Wall Balls, 20 lbs 200 Double Unders Women 100 Box Jumps, 20…

WOD 5/9/14

Keep Squatting Back Squat (High Bar) 8×4 at 80% 1RM add 10-20 lbs to last weeks weights lifted Then: 21-15-9 reps, for time of: Pull-up Overhead Squat, 135/95 lbs Buyout Eccentric Muscle Ups 3×5 3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.  Focus on quality of…

WOD 5/7/14

Keep Squatting Back Squat (High Bar) 7×5 at 75% 1RM Add 10-20 pounds to last weeks weight Then: 2014 Regional Event 4 Scaled 15-9-6 reps, for time of: Handstand Push-ups Front Squat, 155/115 lbs Bar Facing Burpees We will have a strict 20 minute time limit but here is Event 4 Rx as it appears…

WOD 5/5/14

Squat Cycle Week 2 Back Squat (High Bar) 6×6 at 70% 1RM but add 10-20 pounds to last weeks weight. Then: Complete as many rounds as possible in 12 mins of: 10 High Hang Power Snatches, 95/65 lbs 20 Handstand Shoulder Touches 20 Kettlebell Step Ups, 26/16 kg 20″ box Rx+ or competition athletes handstand…

WOD 5/3/14

Continue Squat Cycle with: Back Squat (High Bar) 10×3 at 85% 1RM Then: CrossFit I35 Baseline Workout base·line /ˈbāsˌlīn/ – Noun: A minimum or starting point used for comparisons. Starting today all new members of CrossFit I35 will do this workout on the first visit.  We will repeat this workout periodically to assess results. 500…