CrossFit I35 WOD 11/19/15

Strength/Skill Every 2 mins for 14 mins. Perform the following as a complex 2 snatch lifoffs 2 snatch pull 1 Squat Snatch Add weight every set until at or close to max for the complex. No misses. You are highly encouraged to wear straps Then Hope 3 rounds, 1 min per station, of: Burpee Power…

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CrossFit I35 11/16/15

Skill/Strength 3 Position Squat Clean + Split Jerk Work up to 75% of Clean and Jerk and do two squat cleans at each position (pop, knee, floor) No touch and go and drop bar for grip if necessary. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15…

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CrossFit I35 Gymnasty 11/15/15

via GIPHY Skill Special guest instructor Cassady Curtis will teach some basic (or most of us) not so basic tumbling movements. Then 5 minute AMRAP Burpee Broad Jump for max distance Rest 1 minute and repeat the above with the goal of matching or surpassing the distance covered in the first AMRAP Buyout Flight Simulator* *Don’t…

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CrossFit I35 WOD 11/13/15

Strength Determine 1 rep max kettlebell press If you can press the 48kg go for max reps.  Record weight for both right and left arms. ANY BEND IN THE KNEE WHATSOEVER CONSTITUTES A NO REP.  IN OTHER WORDS NO PUSH PRESSES. Then 2 rounds for time of: Thruster, 75/55 lbs, 2 mins Kettlebell Snatch, 24/16…

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CrossFit I35 WOD 11/12/15

Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 between sets *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back…

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CrossFit I35 WOD 11/10/15

Strength/Skill 5X1 Push Press + 2 Push Jerks + 3 Split Jerks w/ 3 count overhead hold on all reps Yes that’s correct hold every rep for 3 seconds overhead.  Work to max weight for this complex Then In 12 mins do: 4 minutes Max effort unbroken Wall Balls, 20/14 lbs* then in the remaining 8…

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