WOD 5/9/14

Keep Squatting Back Squat (High Bar) 8×4 at 80% 1RM add 10-20 lbs to last weeks weights lifted Then: 21-15-9 reps, for time of: Pull-up Overhead Squat, 135/95 lbs Buyout Eccentric Muscle Ups 3×5 3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.  Focus on quality of…

WOD 5/7/14

Keep Squatting Back Squat (High Bar) 7×5 at 75% 1RM Add 10-20 pounds to last weeks weight Then: 2014 Regional Event 4 Scaled 15-9-6 reps, for time of: Handstand Push-ups Front Squat, 155/115 lbs Bar Facing Burpees We will have a strict 20 minute time limit but here is Event 4 Rx as it appears…

WOD 5/5/14

Squat Cycle Week 2 Back Squat (High Bar) 6×6 at 70% 1RM but add 10-20 pounds to last weeks weight. Then: Complete as many rounds as possible in 12 mins of: 10 High Hang Power Snatches, 95/65 lbs 20 Handstand Shoulder Touches 20 Kettlebell Step Ups, 26/16 kg 20″ box Rx+ or competition athletes handstand…

WOD 5/3/14

Continue Squat Cycle with: Back Squat (High Bar) 10×3 at 85% 1RM Then: CrossFit I35 Baseline Workout base·line /ˈbāsˌlīn/ – Noun: A minimum or starting point used for comparisons. Starting today all new members of CrossFit I35 will do this workout on the first visit.  We will repeat this workout periodically to assess results. 500…

WOD 5/2/14

More Squats Back Squat (High Bar) 8×4 at 80% 1RM Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 135/95 lbs Or 2014 CrossFit Games Regional Event 3 Nasty Girls V2 3 rounds for time of: 50 Alternating Single Leg Squats (pistols) 7 Muscle Ups 10…

WOD 5/1/14

Russian Kettlebell Swings

10×10

Use heaviest bell(s) possible.  Height of swing isn’t important but coming properly from the backside or posterior chain is.

Then:

15-12-9 reps, for time of:
Handstand Push-up Power
Clean & Jerk, 135/95 lbs

Buyout

Double Kettlebell presses 5×5

3×8 Arch to Hollow Med Ball Throws 16/20# 10′ from Wall

WOD 4/30/14

Continue with Squat cycle with Back Squat (High Bar) 7×5 at 75% 1RM Then: 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Straight Leg GHD with bands 4×20 3×6 Arch to Hollow Swing on Bar, Pause to dead hang between each rep.…