CrossFit I35 WOD 7/13/16

Strength/Skill Every 2 Minutes for 12 minutes 3 Squat Clean + 3 Jerk working up to 70% 1 RM max Then 3 rounds of: 2 Rope Climbs 15′ 15 OHS 115/75# 1 Rope Climbs 15′ 10 Shoulder to Overhead 115/75# Rest 1:00 between rounds. Buyout 5 x 3 Clean Pull From Block5 x 5 RDL…

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CrossFit I35 WOD 7/12/16

Strength Squat 5 x 8 Then 10:00 AMRAP of- 20 Russian KB Swings 32/24kg (Hardstyle Only Please.  Single knee bend and bell height must be between belt and sternum) 15 TTB 10 Ring Dips* *Scale to ring pushups, kettlebell deficit pushups or regular pushups.  No bands or partial range of motion on the rings.  Just…

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CrossFit I35 WOD 7/11/16

Strength/Skill 5 sets of the following 3 Front Squat + 1 Jerk working up to 70% of jerk max. Pressouts are misses. Stop adding any weight after any misses.  Start with weight in the rack. Then For Time with absolute 20 minute time limit ½ TJ 185/125 bench presses, 10 reps 10 strict pull-ups 135/95…

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CrossFit I35 WOD 7/8/16

Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th.  Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday) Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft…

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CrossFit I35 WOD 7/7/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 3 rounds for time of: 100′ Kettlebell Bear Crawl 16/12kg 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Buyout 6 x 3 Snatch…

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CrossFit I35 WOD 7/6/16

Strength Every 2:00 for 12:00 3 Pause Front Squats Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement.  Going down and continuing to sink and relax into the squat is not a pause.  The key is to stay under tension. Then…

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CrossFit I35 WOD 7/5/16

Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there.  If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible.  Yes same as last…

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CrossFit I35 WOD 7/4/16

REMEMBER ONLY ONE CLASS ON JULY 4TH. 8:30 AM WITH COACH MARK Strength/Skill Every 2 Minute for 12 Minutes 3 Squat Cleans from Knee Work up to 85% on 5th set and drop to 80 on the last.  Keep weight the same if you miss once and drop weight if you miss more than once.…

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CrossFit I35 WOD 7/2/16

Working in teams of two perform the following in a you go I go fashion. Karen 150 Wallballs 20/14lbs Then 12000/9000 pounds ground to overhead.  Pick weight but choose wisely as you won’t be able to change the weight once loaded* Finish with Karen 150 Wallballs 20/14lbs *Example it you and your teammate choose 135lbs…

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