WOD’s

CrossFit I35 WOD 12/22/15

Strength/Skill Squat Snatch 6 x 2 Work to 2 rep max in the 5th set and drop to 90% of that max in the 6th Then Squatting Isabel 30 Squat Snatches for time 135/97 Rx+ .7 bodyweight Rx++ bodyweight Buyout 4 x 5 Deficit Snatch liftoff Tuesday Capacity Maintain Heart Rate of 150 +-5 Row…

CrossFit I35 WOD 12/21/15

This is a super heavy week and the week after Christmas will be a deload week.  Everyone needs to work hard but back off the load and intensity that week because starting January 1 the open programming begins and for some another 10,000 swing challenge! In case you missed it here’s the holiday schedule: December 24 Regular…

CrossFit I35 WOD 12/19/15

CrossFit I35 WOD 12/18/15

CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15 Box Jumps, 24/20 in 30 Deadlifts, 315/205 lbs 15…

CrossFit I35 WOD 12/17/18

Strength/Skill   6 sets of 5 back squat + 1 behind the neck jerk.  Keep weight at or below 80% of jerk max Then Lizzie 12-9-6-3 reps, for time of: Power Clean, 185/135 lbs Ring Dip   Thursday Capacity 4 rounds for time of: Row (calories), 2 mins Kettlebell Snatch, 24/16 kg, 2 mins Row,…

CrossFit I35 WOD 12/15/15

Strength/Skill Every Minute on the Minute for 7 minutes 2 touch and go power clean @80%* *start at 80 yes 80% and add weight each set until you can’t complete 2 reps rest exactly 3 minutes and proceed to the next section Do as many reps as possible in 90 seconds with 95% of your…

CrossFit I35 WOD 12/14/15

CrossFit I35 WOD 12/12/15