CrossFit I35 WOD 12/4/14
Strength/Skill
Every Minute on the minute for 10 minutes
1 Power Snatch @ 65-75%
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpees
Then
4 x 1 minute handstand holds
CrossFit I35 WOD 12/3/14
Strength
Overhead Squat 8×1 at 75% 1RM
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Hollow and Arch body work
CrossFit I35 WOD 12/2/14
Strength/Skill
Every Minute on the minute for 10 minutes:
1 power clean and jerk @65-70%
Then:
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
100 situps
CrossFit I35 WOD 12/1/14
The Winter Ice Storm starts this Saturday the 6th. This week is written as a deload cycle for a weekend competition. If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday. Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…
CrossFit I35 WOD 11/29/14
Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…
CrossFit I35 WOD 11/28/14
Strength
Deadlift
5 @ 75%
3 @ 85%
1 2 95%
Then
21-15-9
Overhead Squats 95/65
Pullups
Buyout
Ring rows or ring to chest pull ups
4 x ME
CrossFit I35 WOD 11/27/14
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups (this is a long wod. please partner or scale as necessary) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to…
CrossFit I35 WOD 11/26/14
Strength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
Every Minute on the Minute for 10 Minutes:
12 seconds ME of knees to elbows.
4 x 12 triceps extensions
CrossFit I35 WOD 11/25/14
Strength/Skill Every Minute on the Minute for 10 Minutes 3 Position Squat Clean + 1 Split Jerk, 80% 1RM Then CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9…
CrossFit I35 WOD 11/24/14
Strength
Squat
5 @ 75
3 @ 85
1 @ 95
Then
15 Power Snatches, 95/65 lbs
15 Handstand Push-ups
10 Power Snatches, 95/65 lbs
10 Handstand Push-ups
5 Power Snatches, 95/65 lbs
5 Handstand Push-ups
15 Handstand Push-ups
10 Power Snatches, 95/65 lbs
10 Handstand Push-ups
5 Power Snatches, 95/65 lbs
5 Handstand Push-ups
(Rx+ Strict HSPU)
Buyout
4 x 15 Straight Leg GHD
Handstand Holds
Inverted hollow body from rings
Handstand Holds
Inverted hollow body from rings