CrossFit I35 WOD 6/20/15

Strength Back Squat 5-5-5-5-5 Then For time: 50 Double Unders 50 Wall Balls, 20/14 lbs 25 Pull-ups 15 Overhead Squats, 95/65 lbs 10 Deadlifts, 225/155 lbs 5 Muscle-ups* *There isn’t a scaled option for muscle ups (at least in this workout).  You either have them or you don’t.  So if you’re done at end of deadlifts…

CrossFit I35 WOD 7/17/15

Strength 4 x 10 Deficit Snatch Grip Deadlift* *Use 25lb plates for platform and start with butt down and eyes forward make sure butt doesn’t rise faster than shoulders. Then Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/115 lbs 12 Push-ups 15 Box Jumps, 24 in Buyout 4 x Max…

CrossFit I35 WOD 7/16/15

Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Squat Clean & Split Jerk, 65% 1RM* *Increase weight with each set provided you are doing true squat cleans and split jerks.  (power clean to front squat isn’t a scale for squat clean) Then 21-15-9 reps, for time of: Squat Clean, 155/115…

CrossFit I35 WOD 7/14/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM 15 Wall Balls, 20/14 lbs Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 3 x 10 Straight Leg GHD with bar* *If the bar is too heavy use a pvc pipe like in the photo.…