CrossFit I35 WOD 5/25/16

Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height.  If you aren’t throwing WELL beyond the 12’ mark get…

CrossFit I35 WOD 5/24/16

Strength/Skill Every 2:00 for 10:00)- 2  Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.  Press outs are misses. Set…

CrossFit I35 WOD 5/23/16

MURPH IS NEXT MONDAY AT 9AM.  BRING YOUR FRIENDS, KIDS AND PARENTS.  CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5.  CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…

CrossFit I35 WOD 5/21/16

SIGN UP FOR OUR MEMORIAL DAY MURPH HERE.  BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon.  Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…

CrossFit I35 WOD 5/18/16

Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…

CrossFit I35 WOD 5/17/16

Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks.  One power clean and jerk for each rep.  No touch and go don’t rush.  Press outs are misses.   Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…