CrossFit I35 WOD 8/2/16

Strength/Skill Squat Clean from Knee Every 2 Minutes for 12 Minutes Sets of 3 starting at 60% and working to 90% on the 5th set dropping to 80% on the 6th. Then In 12 mins do: As many Wall Balls as possible, 20/14 lbs, 10/9 ft, in 4 mins then in the remaining time, AMRAP…

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CrossFit I35 WOD 8/1/16

Strength/Skill Squat Snatch from Knee Every 2 Minutes for 12 Minutes Sets of 3 starting at 60% and working to 90% on the 5th set dropping to 80% on the 6th. Then Air Force For time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front…

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CrossFit I35 WOD 7/30/16

Team Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters.  Team Flow: Working in teams of 2 Women and 2 Men proceed as follows: At the start female teammate number 1 begins performing thrusters.  When the clock reaches 1 minute the same athlete performs 5 burpees…

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CrossFit I35 WOD 7/29/16

Workout of The Day 10 rounds for time of: 5 Pull-ups 5 Push-ups When the clock says 10 minutes move on to the following. 4 x 400m Run Rest exactly 4 minutes between intervals.  Run each interval as hard as possible.  The goal is to test recovery and work capacity so the goal is to…

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CrossFit I35 WOD 7/26/16

Strength/Skill

EMOM 10 Minutes

1 Squat Snatch @ 70%*
*Please it’s a deload week 70% is 70% no matter how good you feel and how bad you just “want to see where you are”

Then

Randy

For Time
75 Snatches 75/55 lbs

Buyout

Squat 5 x 5
Work up to but no heavier than 75%

CrossFit I35 WOD 7/25/16

Only 5 weeks until KS State Weightlifting Championships.  Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State.  However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…

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CrossFit I35 WOD 7/22/16

Strength/Skill 5 x 1 @ 90% Jerk from rack or boxes Take as many warmup sets as necessary to make 90% your first of 5 working sets.  Also 90% means 90% please no maxes.  100 Burpee penalty for any missed jerks with weights over 90%.  Also press outs are misses CrossFit Games Open 11.3 As…

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