CrossFit I35 WOD 7-30-14

STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…


CrossFit I35 WOD 7-29-14


EMOM 10 Minutes: 2 reps of power snatches from the pop @80% of 1RM


15 Clean & Jerks @75% of 1RM
Run 800m
15 Clean & Jerks @75% of 1RM


3×20 heavy shrugs from the pop with a clean grip. “Your traps better be sore after this one.” – Wodfather

CrossFit I35 WOD 7-28-14

STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…


CrossFit I35 WOD 7-24-14

STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls.  5 pulls/ 5 dead lifts/ 5 romanian dead lifts  90%…


WOD 7/21/14

Today we begin a 8 week cycle preparing for the Kansas State Weightlifting Championships on September 13th. If you are planning on competing we are scheduling special workouts on Tuesday and Thursday evenings at 530-600 and Saturdays at 9:00-9:30.  Whether you plan on competing or not our plan is to get you very very strong in…


CrossFit I35 WOD 7/19/2014

Strength: High Bar Back squat high bar max effort for 3 reps.  (please no failures before 4 reps)  Wood (Hero WOD): Teams only! Scale appropriately! Don’t do this individually even if you can! Work in teams! 5 RFT: Run 400m 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 10 Thrusters 95/65 Rest 1…