CrossFit I35 WOD 7/30/16

Team Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters.  Team Flow: Working in teams of 2 Women and 2 Men proceed as follows: At the start female teammate number 1 begins performing thrusters.  When the clock reaches 1 minute the same athlete performs 5 burpees…

CrossFit I35 WOD 7/29/16

Workout of The Day 10 rounds for time of: 5 Pull-ups 5 Push-ups When the clock says 10 minutes move on to the following. 4 x 400m Run Rest exactly 4 minutes between intervals.  Run each interval as hard as possible.  The goal is to test recovery and work capacity so the goal is to…

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…