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WOD

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CrossFit I35 WOD 9/28/16

Strength Wendler Bench Press week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Row 1k 15 Muscle-Ups 50 Wall Balls 20/14# 10 Muscle-Ups *Sub your best pull and best push for muscleups. No bands on dips ever please.  Ring pushups are a far better scale. Buyout 4 x 5 Narrow Grip Bench…

September 27, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/27/17

Strength/Skill EMOM for 7 Minutes 3 Hang Squat Snatches (from Power Position) @60% (That is 60% of squat snatch from hang power position.  Drop the bar after the third rep catch your breath and pick it back up and go again.  If you start pressing it out drop weight.  Yes all the way to an…

September 26, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/26/16

Strength

tsc-fall-2016

Wendler Squat Cycle Week 2

3 @ 70%
3 @ 80%
AMRAP @ 90%

Then

1) 3X1:30 Burpees
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 10:00 AMRAP of:
800 Meter Run
50 OHS 95/65#
30 Shoulder to Overhead 95/65#

Buyout

Squat 5 x 5

September 25, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/24/16

Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a partner (you go, I go) or solo, For time: 100 Double Unders 50 Sumo Deadlift High-pull, 95/75 lbs 25 Handstand Push-ups 80 Double Unders 40 Sumo Deadlift High-pull, 95/75 lbs 20 Handstand Push-ups 60 Double Unders 30…

September 23, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/23/16

Strength Wendler Deadlift Week 1 Use lifters and clean setup.  Basically do the pull olympic lifting not powerlifting style.  Use straps if you got them and hook grip if you don’t 5 @ 65% 5 @ 75% AMRAP @ 85% Then For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs (or 70% of…

September 22, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/22/16

Strength/Skill Back Squat 5 x 8 @ 60% Not super heavy but you need to feel it. Then 3 rounds of “Cindy” (AFAP) 5 Clean and Jerks @ 60% 3 rounds of “Cindy” (AFAP) 4 Clean and Jerks @ 70% 3 rounds of “Cindy” (AFAP) 3 Clean and Jerks @ 80% Buyout Go Home and…

September 21, 20161 CommentWODBy CrossFit Admin

CrossFit I35 WOD 9/21/16

Strength

Wendler Bench Press Cycle Week 1

5 @ 65%
5 @ 75%
AMRAP @ 85%

Then

3 Rounds For Time of:

20 Calorie Row
20 Air Squats
20 CTB Pullups

Buyout

Bench Press 5 x 5
Triceps Press 4 x 8

September 20, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/20/16

    Strength/Skill EMOM 7 Minutes 3 Hang Squat Snatch from Power position.   Go only as heavy as you can do these really well meaning, no press outs or lowering the bar past the power position, and most of all not shifting shoulders forward or pushing butt back.  For some of you this will mean…

September 19, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/19/16

New macro cycle starts this week.  Next BIG BIG training goal is the 2017 CrossFit Games Open Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Row 1000M Rest 1 Minute 7 Minute AMRAP of 10 Toe To Bars 5 Clean and Jerks 135/95 Buyout Squat 5 x…

September 18, 2016Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 9/17/16

The Fall Hero Challenge is today.

We’re closed so join us at the Theater Pavilion at Shawnee Mission Park from 830 until we’re finished.

We shouldn’t go much past mid afternoon.

 

Screen Shot 2016-07-31 at 11.24.47 AM

September 16, 2016Leave a commentWODBy CrossFit Admin
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