CrossFit I35 WOD 9/1/15

Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps.  Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…

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CrossFit I35 Gymnasty WOD 8/30/15

Welcome to the first CrossFit Gymnasty class ever!  Have fun with Coach Kyle at noon! Strength Toes-to-bars Ring Dips Chest-to-bar Pull-ups Muscle-ups Don’t worry if you don’t yet have these full movements down.  We’ll teach progressions so with time and effort you’ll be able nail them. Then 4 rounds for time of: 5 Wall Walks…

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CrossFit I35 WOD 8/29/15

Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run, 400…

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CrossFit I35 WOD 8/28/15

Strength Snatch Grip Deadlift 5 x 5 Work on setup and pull to the power or pop position.  Do not extend to full lockout. Then 100 Double Unders 5 Squat Clean and Jerks 205/135 75 Double Unders 5 Squat Clean and Jerks 185/125 50 Double Unders 5 Squat Clean and Jerks 165/115 Buyout Call all…

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CrossFit I35 WOD 8/24/15

Strength

Back Squat 5-5-5-5-5

Then

3 rounds for time of:
10 Pull-ups
7 Power Snatches, 135/95 lbs
15 Box Jump Overs, 24/20 in

Rest Exactly 2 Minutes

Then

3 rounds for time of:
10 Pull-ups
7 Power Cleans, 155/105 lbs
15 Box Jump Overs, 24/20 in

Buyout

4 x 10 Straight Leg GHD with bar

CrossFit I35 WOD 8/24/15

Strength/Skill 1) Every 1:30 for 6:00 (5 total sets) 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then…

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CrossFit I35 WOD 8/22/15

Workout of the Day For Time in Teams of 2 Run, 800m 40 Pull-ups Ground To Overhead, 12000/9000 lbs 40 Pull-ups Run, 800 m Both athletes run 800 Split pullups anyway necessary. If one runner returns before the next the person done the first one back can start with the pull ups on their own.…

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