WOD

CrossFit I35 WOD 11/18/16

CrossFit I35 WOD 11/16/16

CrossFit I35 WOD 11/15/16

Strength/Skill Every 2 minutes for 12 Minutes 3 position squat clean + 1 Jerk.  Start at 70% and work up to max effort for the complex. Three postion is first from power, then knee then floor.  No touch and go from floor.  Setup in all 3 positions.  It’s ok to drop the bar after the first…

CrossFit I35 WOD 11/14/16

Back on the final strength push of our last training cycle before we start gearing it up for the open.  Lift heavy but smart.  We will be having max efforts (not 95%) the week of November 28th. Enjoly Strength Wendler Squat Cycle 5 @ 65% 5 @ 75% AMRAP @ 85% Then 1) 2 rounds…

CrossFit I35 WOD 11/11/16

Strength Wendler Deadlift Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 15 Power Cleans 155/105# 50 Double-Unders 12 Power Cleans 155/105# 50 Double-Unders 9 Power Cleans 155/105# 50 Double-Unders Note:  This a little heavier than we might typically use on a deload week but it’s not that heavy and…

CrossFit I35 WOD 11/12/16

Strength Wendler Press Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then Glen For time: 30 Clean & Jerks, 135/95 lbs Run, 1 mi 10 Rope Climbs, 15 ft Run, 1 mi 100 Burpees This is a monster wod.  First scale is to do it as a team but do…

CrossFit I35 WOD 11/10/16

CrossFit I35 WOD 11/8/16

Strength/Skill EMOM 10 Minutes 3 Squat Cleans + 1 Jerk @ 60% Don’t rush reps, no touch and go and no pressouts Then 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees Buyout 4 x 10 Straight Leg GHD.  Use bar add weight if you can and never without minimum of…

CrossFit I35 WOD 11/7/16

Deload week!  Seriously deload week.  There are some long and hard workouts here BUT that doesn’t mean kill them at 100% intensity.  Hardcore CF peeps reluctantly understand the need to back off the weight for a week but that mindset often goes out the window when the coach says 3.2.1 go.  So go hard but…