CrossFit I35 WOD 7/14/17

Strength/Skill EMOM 1 Squat Snatch. Begin @ 60% of 1RM – add 15/10# each minute until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. I.E. 2 misses @ 245, hit 230# on the next minute for a double, the next minute…

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CrossFit I35 WOD 7/13/17

While I prefer the bar on the back as in the picture with Dimitry this is a great article on proper use of the ghd. In this article Greg Everett states that, “If one of your problems with the Olympic lifts is a weak back arch, that needs to become a focus for you in…

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CrossFit I35 WOD 7/12/17

Strength/Skill NFL Combine Bench Press Test As many unbroken reps as possible as Rx – 225/95 Scaled* – 185/65 *If the scaled numbers are close to your even 5 rep max, warm up choose a weight that you think you can do a minimum of 10 reps, Then 5 rounds for time of: 3 Rope…

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CrossFit I35 WOD 7/11/17

Strength/Skill Squat Take 20 Minutes to determine 20 rep max* Warm up to a solid set of ten then load the bar for the set of 20. It should be a max effort so if you fail at 17 or have to go to 22 or 23 thats fine. If you do 20 and say,…

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CrossFit I35 WOD 7/10/17

Strength/Skill Alternating Every Other Minute for 12 Minutes 8 Bar facing burpees 1 power clean (work as heavy as possible) Then Air Force For time with 4 Burpees Every Minute on the Minute: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 Buyout…

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CrossFit I35 WOD 7/8/17

Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 Ring Dip* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Isabel For time: 30 Snatches, 135/95 lbs Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each…

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CrossFit I35 WOD 7/7/17

PERFORM THE ENTIRETY OF THE FOLLOWING WITHOUT ANY MISSES. IF YOU MISS TRY AGAIN AND IF YOU MISS TWICE DROP WEIGHT. PRESSOUTS ARE MISSES. Strength/Skill At 0:00 begin- 5:00 AMRAP of: 15 Burpee Box Jump Overs 24/20″ 15 Cals Row Rest from 5:00-6:00- At 6:00 begin- 6:00 3 Snatches @ 70% 7:00 3 Snatches @…

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CrossFit I35 WOD 7/6/17

Still one of the best short videos on muscleups ever Strength/Skill Alternating Every Other Minute for 10 Minutes :30 Chest to Bar Pullups (Rx+ = Bar Muscle ups. If you can’t do at least 3 unbroken do only C2B) :30 Rest :30 Knee To Elbow :30 Rest Then RX 5 rounds of: 200m run 5…

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CrossFit I35 WOD 4/5/17

Strength/Skill Squat waveload Warm up to a 6 rep max then EMOM 6,5,4,3,2,1 Then 3 rounds for time of: 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Rest Exactly 7 minutes then 10 x 100M Sprint from backdoor to top of parking lot, walk back down and immediately start the next sprint Buyout Front…

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