CrossFit I35 WOD 5/30/17

Strength/Skill EMOM for 10 minutes perform the following 100m Sprint* *Sprint the 100 jog back to the starting line and wait for the top of the minute and go again. Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10 Bar Facing Burpees 10 Toes-to-bars Buyout Bench Press waveload of: 5,5,4,4,3,2,1 reps EMOM for…

CrossFit I35 WOD 5/29/17

Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armor. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph.  If necessary pull ups can be scaled to ring rows.  In other words there will be a…

CrossFit I35 WOD 5/27/17

Strength/Skill Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 Sumo Deadlift High Pull, 75/55 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1…

CrossFit I35 WOD 5/25/17

Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk* *Do not exceed 80% of max Then Alt EMOM 20 mins: Deadlifts and Toes To Bar Plus Chest To Bar Combos Every 1 min for 20 mins, alternating between: 1 Deadlift, 315/215 lbs 5 Toes To Bar Plus Chest To Bar Combos Capacity Buyout 3…

CrossFit I35 WOD 5/24/17

Strength/Skill

Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00.
Take a few sets to workup to an 8 rep max and start waveload from there.

Then

21-15-9 of:

Wall Balls 20/14# 10 foot targets women and 12 for men
Power Cleans 135/95#*

*Don’t go heavier…that’s not the point.

Buyout

4 x 8 Front Squats

CrossFit I35 WOD 5/23/17

Strength/Skill Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Row, 1000m or Run 800m 100…

CrossFit I35 WOD 5/22/17

It’s exactly 25 days to the Summer Swole-Stice and this training cycle is in final push to get you in the best possible shape for the event. CLICK HERE to sign up as an athlete CLICK HERE to sign up as a judge or volunteer Strength/Skill EMOM 10 Minutes 1 Squat Snatch* *Do not exceed…

CrossFit I35 WOD 5/19/17

Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then Guess What more Regionals Fun 12-9-6 reps for time of: Muscle-ups Single-arm overhead squats 50/35 Time cap: 11 minutes   If Rxing the WOD you can use a 32/24kg kettlebell.  The balance isn’t quite the same and…