THE 90 DAY CHALLENGE IS ON We have some very exciting news to share, CrossFit I35 in conjunction with Renaissance Periodization is offering a 90 Day Transformation Challenge. This challenge is a 90 commitment and will deliver results beyond anything you’ve ever tried before. If you haven’t heard of Renaissance Periodization here’s a little from…
DetailsDeload Week. Note workouts are still hard but deload means lighter loads AND lower intensity Strength Wendler Squat Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then 25 Minute AMRAP Keep HR @ or under 150 BPM of: Row 1k or run 800 15 OHS 95/65# 15 TTB Buyout 4 x 8…
DetailsStrength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Tailpipes A tailpipe is a partner wod that consists of 3 rounds of alternating cardio for one partner while the second does a static hold. We will do the following 3 and based upon survey the class will create the third…
DetailsStrength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then (main site wod 4/3/17) 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs* Chest-to-bar Pull-up *Yes I know your legs are sore from the week. Remember there are the weights that you CAN lift, the weights…
DetailsStrength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…
DetailsStrength
Wendler Bench Press Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Bench Press 4 x 8
Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…
DetailsStrength
Wendler Squat Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
5 rounds for time of:
10 Chest to Bar Pullups
20 Kettlebell Snatches, 24/16 kg
15 Box Jumps, 24/20 in
Buyout
4 x 8 Pause Squats
(hold 3 seconds at the bottom)
Strength/Skill Wendler Press Cycle week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Run, 800 m 40 Shoulder-to-Overheads, 95/65 lbs 40 Power Snatches, 95/65 lbs 40 Box Jumps, 39/24 in 40 Sumo Deadlift High-pulls, 95/65 lbs 40 Pull-ups Run, 800 m Work in teams of 2 and use only one bar…
DetailsWendler Deadlift Cycle week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Tommy V
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope
Time cap: 20 minutes
Buyout
Take care of your hands 
