CrossFit I35 WOD 12/13/16

Strength/Skill Every 2 Minutes for 12 Minutes 3 Clean Pulls + 1 Squat Clean + 2 Split Jerks (Unless there is an injury or an adaptive need everyone splits on every jerk…OK?  Set up every rep.  No touch and go) Work as heavy as possible with no pressouts or any other type of miss Then…

Details

CrossFit I35 WOD 12/12/16

The open starts February 23 and this training cycle will get us ready for 17.1 and beyond.  We will also have mid cycle Olympic Lifting Maxes on January 14th.  Plan on entering the open as my goal is 100% participation for the open.  Since our snatch and clean jerk max day is on January 14th…

Details

CrossFit I35 WOD 12/10/16

Today is the final day of our deload week.  The open is in 11 weeks so be prepared to repeat any and all open workouts in the next 11 weeks.  Ok maybe not 16.5 that would be ill advised.  Dress warm. Strength Press 5 @ 40% 5 @ 50% 5 @ 60% Hollywood For time:…

Details

CrossFit I35 WOD 12/8/16

Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Snatch @ 60%* 12 Split Jumps *or less you should 100% nail these Then The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in…

Details

CrossFit I35 WOD 12/7/16

Strength Wendler Bench Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5@ 60% Then 3 rounds for time of: 5 Strict Chest To Bar Pull-ups* 6 Shoulder-to-Overheads, 65% Push Press 1RM 10 Chest-to-bar Pull-ups* 12 Front Squats (same load as shoulder to overheads) *Remember this is still a deload week so if your…

Details

CrossFit I35 WOD 12/6/16

Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Clean and Jerks @ 60%* 8 Bar Facing Burpees *or less you should 100% nail these.  Remember it’s a deload week so no pressouts and snappy.  Should be and feel fun! Then Complete as many rounds as possible in 15 mins of: 10 Push…

Details

CrossFit I35 WOD 12/5/16

Congratulations to everyone who put up some big max efforts in the powerlifts last week.   Here’s a well deserved deload week.   Use this week to get fresh because it’s only 12 weeks before the open.  Strength Wendler Squat Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 3…

Details

CrossFit I35 WOD 12/3/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Press Bumping bar off the chest, uneven lockouts and any flexion in the knees before during and after the lift are all failed lifts. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups…

Details

CrossFit I35 WOD 12/2/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Deadlift Dropped bars, shoulders finishing in front of the bar, hips not fully open and hitching are all examples of failed lifts Then 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups Buyout 4 x 10 Good Morning @ 30%…

Details