CrossFit I35 WOD 12/10/15

Strength Every 2 mins for 14 mins: 5 Back Squats, 80% 1RM Then 5 rounds for time of: 9 Deadlifts, 135 lbs 6 Hang Power Snatches, 135 lbs 3 Overhead Squats, 135 lbs (Rx+ 155/115 Rx++ 185/120) Buyout Take 10 Minutes to determine max distance handstand walks.  If you can’t walk on your hands attempt…

CrossFit I35 WOD 12/9/15

Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion.  Make sure hips are open in the med ball clean BEFORE you move under the ball.  In other words imagine my daughter…

CrossFit I35 WOD 12/8/15

Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets.  Make sure you keep a running clock for your athletes. Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12…