WOD’s

CrossFit I35 WOD 6/27/16

Strength Every Minute for 10 Minutes 1 3 Position Power Clean. Work as heavy as possible.  Pause at knee and stop and setup on floor. Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 5 x 6 Pause at knee clean pull Drive from heals and make no special effort…

CrossFit I35 WOD 6/25/16

99 Problems, but a WOD Ain’t One The B-side Remix Edition Matt Bunting’s Farewell WOD Strength Bicep Barbell Curls (curls for the girls, bis for the guys) 4×12 Mattcon For Time: Annie (50-40-30-20-10, double unders and abMatt sit-ups) 3 Muscle ups (rings Matty B, rings) 100 Earth downs (push-ups) 1 mile run (work towards a…

CrossFit I35 WOD 6/24/16

Strenth 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th.  Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday.  Yes total shock and awe on the legs but a great way to start a new cycle)…

CrossFit I35 WOD 6/23/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 80% Start from floor stop at just above knee for three seconds and then finish lift.  Return bar to floor on every rep. Drop weight if more than 1 miss in any set. Then 100′ Dual…

CrossFit I35 WOD 6/22/16

Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th.  Rest no more that 2 minutes between each set. (yes same as Monday) Then 3 rounds of: 20 Barbell Weighted Box Stepups (alternating)* 75/55# 24/20″ 15 Hang Power Snatches 75/55 Rest 1:00…

CrossFit I35 WOD 6/21/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat cleans from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 6 rounds for time of: 5 Clean & Jerks, 135/95 lbs 10 Toe To Bars Buyout 5X1 High Pull + 1 Muscle Snatch…

CrossFit I35 WOD 6/20/16

Today is the start of a new macrocycle with two training goals.   1.  KS State Weightlifting Championships on August 27 (10 weeks out) and the 2.  CrossFit I35 Hero Challenge September 17th.  (13 weeks out) While it’s not our goal to “convert” anyone into a competitive weightlifter becoming a better weightlifter will make you a…

CrossFit I35 WOD 6/16/16

CrossFit I35 WOD 6/15/16

Strength Bench Press 5 x 3  working up to 75% Then 3 rounds for time of: 5 Strict C2B Pullups* 6 Shoulder to Overhead* 10 C2B Pullups 12 Front Squats *use 65% of Press for all lifts. If you scaled pullups to ring rows on Monday use a band today.  If you used a band…