CrossFit I35 WOD 8/30/16

Strength/Skill Every Minute for 12 Minutes alternating between 3 Squat Clean + 1 Jerk Bar Facing burpees Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up* Note: Diane is a very fast benchmark workout for the elite CrossFit athlete and a very slow one for the person getting Rx times for the…


CrossFit I35 WOD 8/29/16

We’re on a short cycle of only 3 weeks as the Hero Challenge is only 18 days away.  If you’re considering competing and haven’t signed up please do so this week as the early registration is over and you won’t get shirts.    We’re also WAY short on judges as well so we need you…


CrossFit I35 WOD 8/26/16

Strength/Skill Back Squat 6 x 3 @ 60% Yes the reps are low and so is the weight.  Still stay under tension and drive strong out of the bottom.  Don’t relax into the bottom or rush the lift.  This is a prep session for the max effort Snatch and Clean and Jerks tomorrow. Then 5…


CrossFit I35 WOD 8/25/16

Skill/Strength Every 2 Minutes for 10 Minutes Squat Snatch 50%-3, 60%-3, 70%-2, 80%-2, 70%-2* No matter what you thought of yesterdays workout its still a deload week.  Keep these no heavier that 70% if not lighter if you’re a stronger athlete.  Saturdays WOD includes max efforts in BOTH snatch and clean and jerk.  In other…


CrossFit I35 WOD 8/24/16

Remember this is a deload week but for you hardcores this is a midweek beast.  If you’re still feeling sore or beat up at all please scale the crap out of this one.  Same thing if you’re competing at the KS State Weightlifting Championships this weekend. Strength/Skill Every 2 Minutes for 12 Minutes Power Clean…


CrossFit I35 WOD 8/23/16


Every 2 Minutes for 12 Minutes
Power Snatch

50%-3 60%-3 70%-2 75%-1 80%-1 80%-1 70%-1


12 Minute AMRAP of:

100 Feet Dual KB Front Rack Carry 24/16kg
20 Pushups*
40 Cals Row
20 American KB Swings 24kg/16kg
*Rx+ = 10 Ring Dips.


Back Squat

6 x 3 @ 70%

CrossFit I35 WOD 8/22/16

This week is essentially a deload week with max efforts this weekend for the Kansas State Weightlifting Championships and as part of the Saturday WOD for those of you not going.  In other words this week is light by design with a goal of big lifts this Saturday and to prepare for a final push…


CrossFit I35 WOD 8/19/16

Strength/Skill Squat 6 sets of 2.   Start at 60% and work to 80%. Then 12-9-6 reps, for time of: Squat Snatch, 165/115 lbs* Bench Press, 225/155 lbs* This is a main site workout from August 2nd.  Yes i realize that the Rx weights are in excess of many of your PR’s.  Don’t care we…


CrossFit I35 WOD 8/18/16

Strength/Skill Every 2 Minutes for 12 Minutes Power Clean 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one.  The goal is to have no misses.  Also stop adding weight if the lifts start looking sloppy.   In other words hold yourself to…