CrossFit I35 WOD 7/25/16

Only 5 weeks until KS State Weightlifting Championships.  Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State.  However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…

CrossFit I35 WOD 7/22/16

Strength/Skill 5 x 1 @ 90% Jerk from rack or boxes Take as many warmup sets as necessary to make 90% your first of 5 working sets.  Also 90% means 90% please no maxes.  100 Burpee penalty for any missed jerks with weights over 90%.  Also press outs are misses CrossFit Games Open 11.3 As…

CrossFit I35 WOD 7/20/16

Strength/Skill Every 2 Minutes for 12 Minutes 1 4 Four Position Squat Clean + 1 Jerk Power, knee, 3” From Floor, Floor.  While not a counted pause the bar should be 100% motionless at the 4 named positions.  So if you can stabilize the midline and find the positions accurately the pause might be less…

CrossFit I35 WOD 7/19/16

Strength Squat 5 x 5 The first working set should be around 70% and go up to a very heavy but still submaximal set of 5. Then For Time 25 Double Unders 20/20 Kettlebell Snatches 24/16kg (perform 20 on the left before switching to the right) 25 Double Unders 15/15 Kettlebell Snatches 24/16kg 25 Double…

CrossFit I35 WOD 7/18/16

Strength/Skill Every 2 Minutes for 12 Minutes 1 4 Four Position Squat Snatch Power, knee, 3” From Floor, Floor. While not a counted pause the bar should be 100% motionless at the 4 named positions.  So if you can stabilize the midline and find the positions accurately the pause might be less than a second…

CrossFit I35 WOD 7/16/16

Working in Teams of 2 men AND 2 women perform 8 rounds of the following for time: 50 Barbell Step-ups 45lbs 20 inch box 25 Cleans 135/95 25 Plate Hop Burpees Flow is as follows: Women start with step-ups.  The work may be divided in any fashion but the bar must be passed between athletes…

CrossFit I35 WOD 7/15/16

Strength Back Squat 8-8-8-8-8* *First Set should be no lighter than 60% and go up from there. Then Angie* 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats *Absolute 20 Minute Time Cap.  If you break up the sets its not Rx. But as always scaled is fine and in many cases preferred.  Scaled…