CrossFit I35 WOD 5/17/16

Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks.  One power clean and jerk for each rep.  No touch and go don’t rush.  Press outs are misses.   Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…

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CrossFit I35 WOD 5/16/16

Its Deload Week. That doesn’t mean easy just no loads over 70% or in most cases 60%. Big events coming up trust me you need a light week. Murph May 30. Summer Swolestice June 18. Strength 1X10, 1X20 ME Back Squat (The set of 10 is a warmup for max 20) Then 3 rounds of: 30…

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Open Gym and Swolestice Prep 5/15/16

The Swolestice is in five weeks.  Time to start running if you haven’t yet. May 23 is the deadline for early registration and shirt orders. After the 23rd registration fee goes from $40 to $60 and shirts will no longer be available. CLICK HERE TO REGISTER Here’s today’s run. Run 5k for time.  If you ran…

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CrossFit I35 WOD 5/14/16

Wendler Press Cycle Week 3 5,3,1+ @ 75, 85, 95% Then CrossFit: Have a Ball! Partner up with someone of similar skill level. With a med ball (20/14) for each movement, complete the following: 100 around the worlds 90 wall balls 80 partner sit ups, passing the ball each rep 70 overhead walking lunges 60…

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CrossFit I35 WOD 5/12/16

Strength/Skill

Every 2 minutes for 12 minutes

3 squat snatch.  Work to max for 3 on the 5th set and drop on the 6th.  Press outs are misses.

Then

Jeremy

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee

Swolestice Prep

3-4 x 800m w/ 3 min rest

CrossFit I35 WOD 5/10/16

Strength/Skill Every 2 minutes for 12 minutes 3 squat clean + Jerks.  One full squat clean and jerk for each rep.  Work to max for 3 on the 5th set and drop on the 6th.  Press outs are misses.   Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans,…

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CrossFit I35 WOD 5/9/2016

Rich Fronig completes 2016 Regional Individual Event 1 in 6:11 Strength Wendler Squat Cycle Week 3 5,3,1+ @ 75, 85, 95%* *As always many of you will get a new max because of presumed max but getting a max single isn’t the point.  Total is on 6/18 Then 3 rounds for time of: Run, 400…

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Swolestice Prep and Open Gym 5/8/16

The Swolestice is in six weeks.  So time to start running if you haven’t yet Here’s today’s running progression. Run 5k for time. (Novice runners go 10 rounds of 100m with a 100 walk in between each 100m interval) If you’re running from CrossFit I35 and want a 5k course leave the front door of…

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