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

CrossFit I35 WOD 12/1/16

Strength/Skill 1) EMOM for 5:00 – 2 Touch and Go Snatch @ 85% *Rest 1:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Snatch @ 90% (5 total reps) Then Complete as Many Rounds as Possible In 20 Minutes of the Following 4 T&G Power Clean & Push Jerks (Begin @…

Details

CrossFit I35 WOD 11/30/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Bench Press Please use spotters.  Uneven lockouts, butt off the bench and feet breaking contact with the floor are failed lifts. Then 7 OHS 135/95# 21 Box Jump 30/24 14 OHS 135/95# 21 Box Jump 30/24 21 OHS 135/95# 21 Box…

Details

CrossFit I35 WOD 11/28/16

Becca Swanson – Squat, 843 lbs Max Effort Week Take 20 Minutes to determine a 1 Rep Max Effort in the following Back Squat Please use spotters and don’t cut depth.  Remember that if you have to ask it probably wasn’t deep enough and not a good lift. Then 1) For time: 30 Burpee Box…

Details

CrossFit I35 WOD 11/25/16

Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU (regionals standard) (scale to regular pushups) 4) :30 ME Power Cleans 135/95# 5) 1:00 ME Wall Balls 20/14# (12’/10′) (scale weight before height) Rest 30…

Details