CrossFit I35 WOD 11/21/15

Strength/Skill Every 1 min for 12 mins, alternating between: 1 3 Position Clean 10 Burpee (Bar Facing)s Then 15 Chest-to-bar Pull-ups 1 Squat Clean, 135/95 lbs 1 Squat Clean, 155/105 lbs 1 Squat Clean, 185/115 lbs 1 Squat Clean, 225/125 lbs 1 Squat Clean, 245/145 lbs Set up 5 preloaded bars and stagger start times.…

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CrossFit I35 WOD 11/20/15

Strength Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets.  Take your time.  We will allow 25 minutes to complete this squat sequence.  Warm up well before the first single. (Don’t you love main site workouts?) Then Death by 10 Meters Buyout 4 x 10 Straight Leg…

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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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