CrossFit I35 WOD 11/11/16

Strength Wendler Deadlift Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 15 Power Cleans 155/105# 50 Double-Unders 12 Power Cleans 155/105# 50 Double-Unders 9 Power Cleans 155/105# 50 Double-Unders Note:  This a little heavier than we might typically use on a deload week but it’s not that heavy and…

CrossFit I35 WOD 11/7/16

Deload week!  Seriously deload week.  There are some long and hard workouts here BUT that doesn’t mean kill them at 100% intensity.  Hardcore CF peeps reluctantly understand the need to back off the weight for a week but that mindset often goes out the window when the coach says 3.2.1 go.  So go hard but…

CrossFit I35 WOD 11/5/16

Strength Wendler Press Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Then Mile High Fun With a partner of similar skill, complete the following for time: 1 mile med ball run (20/14), one med ball per team 5,000/3,500 lb snatch total 200 double unders 80 wall balls (20/14) 1,609.4 m row…

CrossFit I35 WOD 11/4/16

Strength//Skill Wendler Deadlift Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Don’t forget David Fleming will be here November 12th and 13th.  Early registration ends Saturday and there are a few spots still left.  Don’t miss this opportunity to bring your lifts to the next level SIGN UP HERE Then 1)…

Strength//Skill

ALT EMOM for 12 Minutes

1 rep Pause Hang Power Snatch from knee up to 90%
Pressouts are misses.  Keep USAW and IWF standards.

8 Bar Facing Burpees

Then

3 rounds for time of:
10 Strict Knees-to-elbows
10 Power Snatches, 115/85 lbs
10 Strict Knees-to-elbows
10 Burpees

Buyout

Easy but long Run

CrossFit I35 WOD 112/16

Strength Wendler Bench Press Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Then Artie Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters, 95/65 lbs Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in…