CrossFit I35 WOD 6/23/15

Strength/Skill Every 1 min for 10 mins: 1 Squat Clean & Split Jerk, 60% 1RM* *Increase weight with each rep up to 95% of one rep max.  NO POWER CLEANS, NO THRUSTERS, NO POWER JERKS…please. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout 4 x…

CrossFit I35 WOD 6/22/15

Strength Bench Press 5-5-5-5-5 Then Complete as many reps as possible in 10 mins of: 30 Power Snatches, 95/65 lbs 30 Burpee (Bar Facing)s 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s AMRAP Row for calories* *Record total of all reps plus total calories rowed. Buyout 4…

CrossFit I35 WOD 6/21/15

Strength/Skill Every 1 min for 10 mins, alternating between: 5 Thrusters, 115/75 lbs* 10 Box Jumps, 24/20 in * This is a starting weight.  Go up in weight every set as long as you can without missing. Then Complete as many rounds as possible in 12 mins of: 5 Deadlifts, 135/95 lbs 3 Power Cleans,…

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.…

CrossFit I35 WOD 7/13/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM 10 Burpee (Bar Facing)s Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20 Box Jumps, 24/20 in 10 Front Squats, 155/115 lbs 20…