CrossFit I35 WOD 5/28/16

Strength Wendler Press Cycle Week 1 3 X 5 @ 65, 75, 85% Then B.K. You can have it your way as long as it’s constantly varied functional movements performed at relatively high intensity. Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Rest 5 mins Kelly or…

CrossFit I35 WOD 5/27/16

Strengthburpeememe

Wendler Deadlift Cycle Week 1

3 X 5 @ 65, 75, 85%

Then

150 6″ Target Burpees*
Run 1 Mile

*if you haven’t finished the burpees at 10 minutes start the run.  Scales options are 75 burpees and 800m.

Buyout

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

CrossFit I35 WOD 5/26/16

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

Then

3 rounds for time of:

Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups

Swolestice Prep

3 x 1000m w/ 3 min rest

CrossFit I35 WOD 5/25/16

Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height.  If you aren’t throwing WELL beyond the 12’ mark get…

CrossFit I35 WOD 5/24/16

Strength/Skill Every 2:00 for 10:00)- 2  Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.  Press outs are misses. Set…

CrossFit I35 WOD 5/23/16

MURPH IS NEXT MONDAY AT 9AM.  BRING YOUR FRIENDS, KIDS AND PARENTS.  CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5.  CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…

CrossFit I35 WOD 5/21/16

SIGN UP FOR OUR MEMORIAL DAY MURPH HERE.  BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon.  Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…

CrossFit I35 WOD 5/18/16

Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…