CrossFit I35 WOD 12/26/14

Strength Pause Front Squat 7×3 at 70-80% 1RM Count to 3 at the bottom and stand up as quickly and as athletically as possible. Then 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3 x 1 minutes weighted planks 3×10 hanging hollow arch…

Kettlebell Class 12/23/14 – Pumpkin Pie

50-Inspiritational-Motivational-Thoughts-quotes-and-memes-5A little motivation at the height of the holiday season:  http://www.ldssmile.com/wp-content/uploads/2013/10/50-Inspiritational-Motivational-Thoughts-quotes-and-memes-5.jpg

 

Strength – 2x:

  • 5 Thrusters (non dominant)
  • 5 Thursters (dominant)
  • 20 Swings
  • 5/5 Renegade Row
  • 5 SLDL
  • 5 SLDL
  • 20 Alt Swings
  • 5/5 Floor Press

Workout:  Pumpkin Pie

Double bell snatch ladder:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Happy Holidays!

CrossFit I35 WOD 12/20/14

20 minute partner AMRAP

Partner 1 performs:
5 burpees 10 box jumps (24″/20)
15 air squats 1 clean and Jerk (135#/95)
Partner 2: rests

Partners will switch and complete the following while adding one rep onto the clean and jerks every round.

One round is completed when both partners finish the sequence.