CrossFit I35 WOD 8/25/16

Skill/Strength Every 2 Minutes for 10 Minutes Squat Snatch 50%-3, 60%-3, 70%-2, 80%-2, 70%-2* No matter what you thought of yesterdays workout its still a deload week.  Keep these no heavier that 70% if not lighter if you’re a stronger athlete.  Saturdays WOD includes max efforts in BOTH snatch and clean and jerk.  In other…

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CrossFit I35 WOD 8/24/16

Remember this is a deload week but for you hardcores this is a midweek beast.  If you’re still feeling sore or beat up at all please scale the crap out of this one.  Same thing if you’re competing at the KS State Weightlifting Championships this weekend. Strength/Skill Every 2 Minutes for 12 Minutes Power Clean…

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CrossFit I35 WOD 8/23/16

Strength/Skill

Every 2 Minutes for 12 Minutes
Power Snatch

50%-3 60%-3 70%-2 75%-1 80%-1 80%-1 70%-1

Then

12 Minute AMRAP of:

100 Feet Dual KB Front Rack Carry 24/16kg
20 Pushups*
40 Cals Row
20 American KB Swings 24kg/16kg
*Rx+ = 10 Ring Dips.

Buyout

Back Squat

6 x 3 @ 70%

CrossFit I35 WOD 8/22/16

This week is essentially a deload week with max efforts this weekend for the Kansas State Weightlifting Championships and as part of the Saturday WOD for those of you not going.  In other words this week is light by design with a goal of big lifts this Saturday and to prepare for a final push…

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CrossFit I35 WOD 8/19/16

Strength/Skill Squat 6 sets of 2.   Start at 60% and work to 80%. Then 12-9-6 reps, for time of: Squat Snatch, 165/115 lbs* Bench Press, 225/155 lbs* This is a main site workout from August 2nd.  Yes i realize that the Rx weights are in excess of many of your PR’s.  Don’t care we…

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CrossFit I35 WOD 8/18/16

Strength/Skill Every 2 Minutes for 12 Minutes Power Clean 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one.  The goal is to have no misses.  Also stop adding weight if the lifts start looking sloppy.   In other words hold yourself to…

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CrossFit I35 WOD 8/17/16

Strength/Skill Every 2 Minutes for 12 Minutes Power Snatch 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one.  The goal is to have no misses and press outs are misses.  In other words hold yourself to IWF and USAW standards. If…

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CrossFit I35 WOD 8/16/16

Strength/Skill Every 2 Minutes for 12 Minutes Squat Clean and Jerk 2+2 @60%, 2+2 @70@, 2+2 @ 80%, 2+1 @90%, 2+1 @95%, 1+1 @ 100%* *Match existing PR don’t go for a new one. Then 15 Chest to Bar Pullups 15 Shoulder to Overhead 135/95# 50 Double-Unders 10 Chest to Bar Pullups 10 Shoulder to…

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CrossFit I35 WOD 8/15/16

Strength/Skill Squat 6 sets of 2. Start at 60% and work to 100%. Goal is to get 2 reps with old max not get a new one. Then CrossFit Fall Hero Challenge Online Event #1 AFTERBURNER Part 1 Complete as many rounds and reps as possible in 5 minutes of: 15 Bar Facing Burpees 15…

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