CrossFit I35 WOD 9/18/14

Strength/Skill Jerk from Racks 12×1 @ 70% to 90% (absolutely no misses) Then: 21 deadlifts 225/155 400 meter run 15 deadlifts 400 run 9 deadlifts 400 meter run Buyout Javorek Complex #2 3 Rounds of the following without setting the bar down 3 Upright Rows 3 Muscle Snatch 3 Thrusters from the back rack 3…

Details

CrossFit I35 WOD 9/16/14

Before you arrive watch this video at least 3 times   Strength/Skill Every minute on the minute for 10 minutes 3 touch and go squat snatches (choose weight go as light as you need to or heavy as you can moving all the way under the bar without missing) Workout of the Day 50 foot handstand…

Details

CrossFit I35 WOD 9/15/14

Today is day 1 of a training cycle building towards the Winter Ice Games on December 5,6 and 7th. Strength Squat 3×5, 65,75,85% Then: 3rft 20 wall balls 12’/10″ targets w 20/14 balls (yes I know we don’t have 12′ targets.  just imagine they’re there) 20 chest to bar pullups Buyout 4×15 straight leg ghd Rx…

Details

CrossFit I35 WOD 9/10/14

STRENGTH: Bench Press Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: 21-15-9 Pull ups** Shoulder to overhead 95/75 2 x Rope Climbs between each set (omit these if you can’t do them) Remember, it’s No-Band-September, so if you aren’t doing pull-ups yet then…

Details