CrossFit I35 WOD 4/11/17

While the video focuses on banded cleans the buyout is for just pulls.  We will build to banded cleans later.  Watch this video as the coaching and purpose for banded work is outstanding. Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks @ 75% of 1RM Power Clean & Push Jerk (no…

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CrossFit I35 WOD 4/10/17

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 3 Rope Climbs 15′ 12 DB Thrusters 50/35# 15 Burpee Box Jump Overs 24/20″ Rest 2:00 between rounds (goal is to go all out on all 3 rounds and not pace yourself) Buyout Front Squats 1X10,…

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WOD To End Veteran Suicide 4/8/17

22 veterans a day commit suicide, now you can do something about it. Help Active Heroes raise awareness of this epidemic by participating in the WOD to End Veteran Suicide! The WOD is a hopper workout chosen before the workout and will consist of 22 exercises and 22 reps of each, and at minute 22,…

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CrossFit I35 WOD 4/7/17

Strength/Skill
Wendler Deadlift Cycle Week 1

5 @ 65%
5 @ 75%
AMRAP @ 85%

Then

AMANDA

9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95

Buyout

Run 2 miles or 3k Row.
Keep heart rate around 150.

CrossFit I35 WOD 4/6/16

Strength/Skill Every 2 mins for 10 mins do: 3 Power Cleans, 80% 1RM 3 Push Press, 80% 1RM (do all 3 cleans then 3 presses.  Go as heavier if possible just no pressouts or misses) Then Complete as many rounds as possible in 13 mins of: 10 Strict Toes To Bars 15 Box Jump, 24/20…

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CrossFit I35 WOD 4/5/17

Strength/Skill
Wendler Bench Press Cycle Week 1

5 @ 65%
5 @ 75%
AMRAP @ 85%

Then

21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean, 20/14 lbs
Push-up (hand release)

Buyout

Narrow Grip Bench Press 3 x 10
Lying triceps press 4 x 10

CrossFit I35 WOD 4/4/17

Strength/Skill Every 2 mins for 10 mins: Power Snatch 3 Power Snatches, 80% 1RM or heavy as possible without any misses or pressouts. No touch and go. Straps are welcomed and encouraged Then Isabel 30 Snatches 135/95 Please be aware that this highly technical lift performed at high reps with (for most of us a…

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CrossFit I35 WOD 4/3/17

12 Weeks until Summer Swolestice Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% (The magic of the Wendler Cycle is not racking the bar after the 5th rep on the last set but to go one rep shy of failure.  So that might be 9 or 10 reps.…

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CrossFit I35 WOD 4/1/17

Workout of the Day Run 26.2 Miles For many running 26.2 miles (the Olympic marathon distance) is the ultimate yet still attainable expressions of human endurance. In his seminal article, “What Is Fitness” CrossFit founder Greg Glassman wrote, “The essence of this model (CrossFit) is the view that fitness is about performing well at any…

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