If you have been at CrossFit I35 for a while you know that we believe that without an adequate base of strength your fitness goals will always be lacking. That’s why about half of every session is dedicated to strength development. The general programming at CrossFit I35 will get you stronger and more fit than…
Bench Press 4×6 heavy as possible
4 Sets of Max Effort Strict Toe to Bar
Then:
Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
Buyout
Hanging Hollow to Arch
100 Banded tricep pushdowns.
For our members who also have an interest in firearm, a new StrongFirst blog post with a clever analogy between your kettlebell practice and your practice with a firearm: http://www.strongfirst.com/kettlebell-lessons-with-a-firearms-instructor/ Kettlebell WOD 7/1/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing Ladder: 1-10-1 Workout: One one-handed…
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM
Then:
Every Minute on the Minute for 20 Minutes:
7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes
Buyout
Arch To Hollow Swings
Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week. So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…
Here are the heat sheets for all individual events except for the final. We will finish the scaled division then the Rx division for each event before moving on to the next. The exception being events 2 and 3 where the same people will remain on the floor after the conclusion of event 2 in preparation…
Here are the heat sheets for all team events except for the final. We will finish the scaled division then the Rx division for each event before moving on to the next. The exception being events 2 and 3 where the same teams will remain on the floor after the conclusion of event 2…
Back Squat Max Effort
20 reps
(OK be smart. If you’re competing this weekend its 4 x 5 @ 50%)
Then:
Annie
50-40-30-20-10
Double Unders
Ab Mat Situps
Every Minute on the Minute for 10 Minutes:
Clean and Jerk @ 60-70%
Then:
Jeremy
21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee
Buyout
Stretch, Mobilize and Roll anything thats still sore hurt or bothersome.
Check out these tips for working out when traveling, from some of our leading fitness experts! http://travelstrong.net/expert-tips-for-healthy-travel/ Kettlebell WOD 6/26/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squat Ladder: Swing Ladder 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 Workout: Ascending Clean, Press, Squat Ladder 1 Clean, 1 Press, 1 Squat on the left 1…
