CrossFit I35 WOD 5/28/15

Strength/Skill

Every 1 min for 14 mins, alternating between:
3 Power Clean (Touch & Go)s, 60% 1RM
10 Box Jumps, 24/20 in

Then

Lizzy

12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip

Buyout

4 x 5 Skin the Cat

4 x 10 hanging hollow arch

CrossFit I35 WOD 5/27/15

Strength Bench Press 5 x 5 Work up to 5 rep max effort Then 3 rounds for time of: Handstand Walk, 50 ft * 25 Overhead Lunges, 75/55 lbs 25 Thrusters, 75/55 lbs *Scale Handstand walks to any of the following Handstand holds 90 seconds Hamstring Handstand Stretch on box 90 seconds Planks 90 seconds…

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CrossFit I35 WOD 5/26/15

Strength

Back Squat 5-5-5-5-5
Work up to max effort set of 5.

Then

5 rounds for time of:
5 Power Snatch (Touch & Go)s, 115/75 lbs *
10 Burpee
* 5 burpee penalty for any unbroken sets or dropped bars.

Then
Box Shoulder Stretch 4×0:20
2×0:30 Inverted Hollow Hold on Bar

 

 

CrossFit I35 WOD 5/23/15

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit I35 WOD 5/21/15

Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…

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CrossFit I35 WOD 5/20/15

Strength

Bench Press 5 x 8 at 50-60%

Then

Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in

Buyout

Narrow Grip Bench Press 4 x 10

Bent over rows 4 x 10

CrossFit I35 WOD 5/19/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses.  Split Jerk only and be fast!  Also remember while the volume is high this week its still a deload week.  Be kind to your body and…

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