CrossFit I35 WOD 5/11/17

Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch Start on the floor raise bar to knees, count to three and go.  Go heavy but drop weight after any misses or pressouts.  Do not exceed 90% of snatch. Then 8 RFT: Row/Runs and Snatches 8 rounds for time of: Row/Run, 200 m 10 Snatches, 75/55 lbs…

CrossFit I35 WOD 5/10/17

Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 5 rounds of: 1:15 ME (alternating) Pistols* :45 Rest 1:15 ME Burpee Box Jump Overs 24/20″ :45 Rest *If you can’t do pistols with full range of motion without any assistance go to air squats.  Record each round…

CrossFit I35 WOD 5/9/17

Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks Start light and work as heavy as possible.  No misses.  Pressouts are misses. Then 5 rounds of: 5 Strict HSPU* 150′ Shuttle Run (50′ sections – all out sprint) 10 TTB *Scale HSPU to Push press @ 80% of max Buyout 3 x…

CrossFit I35 WOD 5/8/17

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then With absolute 20 minute time limit: Run 200m 21 Thrusters 75/55# 21 Burpees Over Bar Run 200m 15 Thrusters 95/65# 15 Burpees Over Bar Run 200m 9 Thrusters 135/95# 9 Burpees Over Bar Rx+= 115/75, 155/105, 185/135. Bar must…

CrossFit I35 WOD 5/5/17

Strength Wendler Deadlift Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs* Handstand Push-up (DO NOT EXCEED 70% OF 1 REP MAX DEADLIFT.  SCALING TO A LIGHTER LOAD AND STANDARD OR RING PUSHUPS IS A FAR MORE DIFFICULT WORKOUT METABOLICALLY SPEAKING FOR…

CrossFit I35 WOD 5/4/17

Strength/Skill Every other minute for 12 minutes 3 Clusters Work up to max effort for the set.  Drop weight on the last set or after any miss. Then Randy 75 Snatch 75/55 Please don’t drop bars.  We love Randy but Randy usually comes at the expense of 5 or 6 10 and 15 pound plates…

CrossFit I35 WOD 5/2/17

Strength/Skill Alternating Emom for 10 Minutes :30 Knees To Elbow :30 Strict Pull-up Then 5 rounds of: 50 Double Unders 10 OHS 95/65# 10 Bar Facing Burpees Rest 1:00 between rounds Each round is all out.  Record each round individually.  This is a repeatability test not a test of how well you can pace yourself…