CrossFit I35 WOD 1/16/15

Strength/Skill Every Minute on the Minute for 7 Minutes 5 Touch and Go Power Cleans* *Begin at 50% of 1RM power clean and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then CrossFit Games Open…

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CrossFit I35 WOD 1/14/15

Strength Bench Press 5  x  5 (work up to heaviest set of 5 possible) Then 3 rounds for time of: 10 Overhead Squat, 135/95 lbs 20 Chest-to-bar Pull-ups Rest 5 minutes then: Every Minute on the Minute for 12 Minutes 10 Toes-to-bars Buyout 4×15 Ring rows or 4 x ME ring to chest pull ups…

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CrossFit I35 WOD 1/13/15

Strength/Skill Every 2 minutes for 10 Minutes 4 Squat Clean & Jerks, 70% 1RM Perform 4 consecutive Clean and Jerks in a touch and go style without putting the bar down. Then: Complete as many rounds as possible in 15 mins of: 15 Clean & Jerks, 135/95 lbs (any style) 15 Wall Balls, 20/14 lbs…

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CrossFit I35 WOD 1/12/15

The Open begins on February 26 so that puts us into our next training cycle that builds to the open.  What you will find is a stronger emphasis on cardio and less programming on absolute strength with more attention on strength endurance.  So best of luck and lets get our biggest and best presence at…

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CrossFit I35 WOD 1/10/15 Wittman

Wittman  7 rounds for time of: 15 Kettlebell Swings, 24/16 kg 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13,…

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CrossFit I35 WOD 1/8/14

Strength/Skill Every Minute on the Minute for 5 Minutes 2 Squat Cleans and Split Jerk @ 75% Every Minute on the Minute for 5 Minutes 1 Squat Clean and Split Jerk @ 95% Then 20 Front Squats, 205/145 lbs* 30 Box Jumps, 30/24 in 40 American Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs *…

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CrossFit I35 WOD 1/7/15

Strength Push Press 10×2 at 80% 1RM Then Bear Complex 5 rounds of the following 7 Power Clean 7 Front Squat 7 Push Press 7 Back Squat 7 Push Press from back rack This workout isn’t scored on time but the weight of the heaviest set and the last set should be your heaviest.    …

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CrossFit I35 WOD 1/6/15

Strength/Skill Every Minute on the Minute for 10 Minutes 2 Squat Snatches, 80% 1RM Then Perform on the minute every minute for 20 minutes: 3 Power Snatches, 135/95 lbs (even minutes) 10 Burpee (Bar Facing)s (odd minutes) A perfect score would be 150 reps Rx.  Rx+ would be 155/115. Buyout 4×15 snatch grip Romanian Deadlifts  …

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