CrossFit I35 WOD 9/12/15

Remember that CrossFit Gymnasty class is canceled tomorrow so everyone can support our teams at the Meshugge CrossFit Summer Terminus.  Be there! Strength Deadlift 5 x 5 Then Working in teams of 2 perform the following. Run 800 Then 150 Snatches 75/55 Then Run 800 The workout starts off with both teammates running 800m.  If one…

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CrossFit I35 WOD 9/11/15

Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…

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CrossFit I35 WOD 9/9/15

Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…

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CrossFit I35 WOD 9/8/15

Strength

Back Squat 5 x 5

Then

5 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Pistols (Alternating Legs)s

Buyout

Tempo Back Squats 4 x 3
Count to 10 (slowly) on decent, hold for 4 counts at the bottom and come out at normal speed

CrossFit I35 WOD 9/5/15

Strength/Skill Every 1:30 for 12 mins: 3 Position Squat Clean + Jerk, 60%* *add weight each set until near failure Then 2013 CrossFit Games Regional Event 7 4 rounds for time of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225/135 lbs Sprint, 100 ft Buyout Go for a run or a…

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CrossFit I35 WOD 9/4/15

Strength/Skill1800812

Every 1 min for 12 mins, alternating between:
1 3 Position Power Snatch, 60% 1RM
30 Double Unders

Then

5 rounds for time of:
50 Double Unders
15 Air Squat (Jumping)s
5 Handstand Push-ups

Buyout

4 x 10 Deadlift

4 x 1 minute weighted plank holds

CrossFit I35 WOD 9/2/15

Strength Bench Press 5 x 5 Then 20 Box Jump Overs, 24/20 in 50 ft Overhead Walking Lunge, 45/25 lbs 20 Toes-to-bars 30 Box Jump Overs, 24/20 in 20 Toes-to-bars 50 ft Overhead Walking Lunge, 45/25 lbs 20 Box Jump Overs Buyout Bent Over Rows 4 x 10 Triceps Extensions 4 x 10 Bonus Extra…

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