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%…

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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 @…

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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…

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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…

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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…

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CrossFit I35 WOD 11/23/16

Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds for time with an absolute 10 minute time cap: 4 muscle-ups (or C2B Pullups) 7 handstand push-ups (or scaled to regular pushups) 20 kettlebell snatches 24/16kg When the clock hits 14 minutes do the following. Burpee…

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