CrossFit I35 WOD 5/3/18

Mobility Thursday Ankles Then For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty…

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CrossFit I35 WOD 5/2/18

Strength Wendler Bench Press Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 10 rounds for time of: Run 200 20 DB Snatches 50/35 (alternate L/R each round) (Yes I know very similar to last Friday but the runs are 200 so run faster. Oh wait there are twice the number…

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CrossFit I35 WOD 4/30/18

Strength Ok, deload week is over and the weights are getting heavier again. Hopefully, you took advantage of the lower percentages to reset your squat depth for this mesocycle. Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 4 rounds for time of: 15 C2B Pullups 20 Deadlifts 155/105…

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CrossFit I35 WOD 4/28/18

The WOD to End Veteran Suicide is next Saturday the 5th. Due to the length of this workout, we will have only one CrossFit class and no re:Boot to follow. Strength Wendler Deadlift Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Dropping the bar is a no rep. Powerlifting, not CrossFit movement standards.…

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CrossFit I35 WOD 4/27/18

Strength

Wendler Press Cycle
Week 4

5 @ 40%
5 @ 50%
5 @ 60%

Then

5 rounds for time of:
Run, 400m
20 Db Snatch Alternating Arms, 50/35 lbs

Buyout

5 x 8 Seated Triceps extensions
5 x 8 Seated Dumbbell Presses

No supersets

CrossFit I35 WOD 4/26/18

Mobility Thursday Thoracic Spine Bretzel Armbar Turkish Getup Then 6 Rounds of: :40 Work and :20 Rest Russian Kettlebell Swings* Wall Balls* *Use the heaviest weight you can perform 40 seconds of unbroken reps. Buyout 3 rounds of :30 work :30 rest of Handstand Holds Chin over Bar or Chest to Bar holds L Seat…

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CrossFit I35 WOD 4/25/18

Strength

Wendler Bench Press Cycle
Week 4

5 @ 40%
5 @ 50%
5 @ 60%

Then

3 rounds for time of:
8 Push Press @ 65%
12 Strict Pull-ups
16 Pistols (Alternating Legs)s


Buyout

Lying Triceps Extension 5 x 8
Bench Press 5 x 8

Do triceps first. No supersets this week

CrossFit I35 WOD 4/24/18

Strength/Skill

Every 2:00 for 8:00

3 Squat Snatch @ 50-60%

Don’t rush, take your time and make these look great.

Then

5 rounds, each round for time, of:
50 Double Unders
10 Overhead Squats, 95/65 lbs
10 Bar Facing Burpees

Buyout

5 x 5 Romanian Deadlift 60-70%