CrossFit I35 WOD 6/8/16

Strength Wendler Bench Press Cycle Week 3 5,3,1 @ 75, 85, 95+% Then Half of 2016 Regional individual workout 3 For time with a 6 minute time cap: 52 wall-ball shots 20/14# 26 pull-ups* Rx+ is .75 and Rx++ is the whole thing.  However don’t attempt + or ++ if there is any possibility of…

CrossFit I35 WOD 6/7/16

Strength/Skill Alternating EMOM for 10 Minutes 3 power clean + 1 Jerk. Stay around 70% for all working sets. Press outs are misses*. 10 Bar facing Burpees *A strict or push press is still a press out by definition no matter how fast the bar moves. If you’re having trouble with pressouts please keep the…

CrossFit I35 WOD 6/6/16

Monday This is Wendler 5/3/1 week.  Remember the goal isn’t to test yourself by putting a big PR on the bar but to do as many as possible with 95% of working weight. We will all test for 100%+ on Saturday Morning 18th at 8a where the workout of the day will be the CrossFit Total.…

CrossFit I35 WOD 6/4/16

Strength Wendler Bench Press Cycle Week 2 3 X 3 @ 70, 80, 90% Then Optimus Prime Partner-up with another human of similar skill 3 rounds for time: 401 M Run (both at same time)) 53 Medicine Ball Cleans/Push-ups (20/14 lbs) 47 ft. Broad Jumps 41 Air Squats/American KB Swings (32/24 kgs) 13 Partner Dead…

CrossFit I35 WOD 6/3/16

Strengthexhausted-runner

Wendler Deadlift Cycle Week 2

3 X 3 @ 70, 80, 90%

Then

21-15-9 of:

Thrusters 135/95#
C2B Pullups*

*However you scale this one it should be heavier than what weight and pull up option you would choose for Fran.

Buyout

4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%

CrossFit I35 WOD 6/2/16

Strength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed.  Not EMOM but 20 minute time cap. Yes I know we did this last week and most of you didn’t like it so that’s why we’re doing it again. Then Run 800 30 Snatches…

CrossFit I35 WOD 5/31/16

Strength/Skill EMOM for 7 Minutes 1 squat clean + Jerk. Start at 70% and add weight until you either miss or know you can’t do the next one.  Press outs are misses.  If you did Murph yesterday be conservative. Rest 2 minutes then AMRAP for 2 minutes Squat Clean + Jerk at 75% of biggest…

CrossFit I35 WOD 5/30/16

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 armour. 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…