Strength/Skill Med Ball Abdominal Work Then Scotty Complete as many rounds as possible in 11 mins of: 5 Deadlifts, 315/210 lbs* 18 Wall Balls, 20/14 lbs 17 Burpee Over Bars *Yes deadlifts are very heavy and in many cases more than some peoples max. So “proper” scaling is critical. This workout is meant to be…
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CrossFit I35 WOD 8/2/18
Strength/Skill Front Squat 5-5-5-5-5 Workout of the Day Tabata Dumbbell Shoulder Press, 35/25 lbs Tabata Weighted Jumping Lunge, 35/25 lbs Tabata Ring Dip (scale to ring pushups or pushups on the deck) Tabata Weighted Walking Lunge, 35/25 lbs Tabata Dumbbell Push Press, 35/25 lbs All with 2 dumbbells. Gymnastic Holds 3 rounds of :30 work…
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CrossFit I35 WOD 8/1/18
Strength/Skill Every 90 seconds for 9 minutes 3 Bench Presses Go very heavy and the first set should be a minimum of 80% of 3 rep max. Work up to a 3 rep max Then 5 rounds of: 10 Pullups 10 Power Snatches 115/75 15 Box Jump Overs 24/20″ (touch top, no rebounding) Fat Loss…
DetailsCrossFit I35 WOD 7/31/18
Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the floor + 1 Split Jerk, no misses, no pressouts please finish your pull and be quick…very quick under the bar. No power jerks even on the lighter warmups. Then CrossFit Games Open 16.2 Beginning on a 4 min clock, complete as many reps…
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CrossFit I35 WOD 7/30/18
Progressions continue on O lifts. We’re finally on the floor but still at sets of 3. Next week will be singles at 90% but no higher. The week after will be max efforts. Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch, from the floor, no misses no pressouts. Then “Amanda” For time: 9-7-5…
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CrossFit I35 WOD 7/28/18
Partner WOD
35-min time cap
100 DU (each partner)
90 Jumping (alt) lunges
80 ABMat sit-ups
70 Air Squats
60 Russian Kettlebell Swings (24/16kg)
50 Med Ball Cleans (20/14)
40 Push-Ups
30 Calorie Row
20 Pull-Ups
10 Handstand Pushups
CrossFit I35 WOD 7/27/18
Strength/Skill 5 rounds for of: :40 Max Effort Deadlifts, 225/155 :20 Rest :40 Bar Facing Burpees :20 Rest Then For time: Run 400 30 box overs, 24/20 in. 30 deadlifts, 185/125 30 wall-balls, 20/14 30 ring pushups 30 wall-balls, 20/14 30 deadlifts, 185/125 30 box overs, 24/20 Run 400 Time cap: 20 minutes (Box over…
DetailsCrossFit I35 WOD 7/26/18
While some of you will find dropping the bar every rep a better strategy this video makes a great point that when barbell cycling (touch and go) you’re only as good at lifting the weight as you are setting it down again. Workout of the Day 10 1-minute rounds of: 25 squats Max reps of…
DetailsCrossFit I35 WOD 7/25/18
Strength/Skill Bench Press Waveload Work up to a 5 rep max then do the following reps every minute on the minute. Same as last week but lower reps on the first 2 sets. 5-4-3-3-2-2-1 This should be very heavy and fast. If on the set of 4 you know for a fact you couldn’t have…
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CrossFit I35 WOD 7/24/18
Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the knee position + 1 Split Jerk, no misses, no pressouts please finish your pull and be quick…very quick. No power jerks even on the lighter warmups. Pause 3 seconds at the knee. Then EMOM for 10:00 (10 rounds)- 10 Bar Facing Burpees At…
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