CrossFit I35 WOD 5/18/15

Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy.  In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…

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CrossFit I35 WOD 5/15/15

Wendler Deadlift Week 3
5 at 75%
3 at 85
1+ at 95% 1RM
Then
For time:
12 Chest-to-bar Pull-ups
24 Overhead Squats, 115/75 lbs
50 Kettlebell Swing (Russian)s, 32/24 kg
24 Overhead Squats, 115/75 lbs
12 Chest-to-bar Pull-ups
Buyout
4 x 12 Good Mornings @ 30% or Squat Max

CrossFit I35 WOD 5/14/15

Strength/Skill Every 2 mins for 12 mins 3 Power Snatches* *Start at around 60% and work up to a 3 rep max Then: 2 mins per station with 30 seconds rest between stations of: Sumo Deadlift High-pull, 75/55 lbs Box Jump Over, 24/20 in Double Unders Buyout 4×0:20 Box Shoulder Stretch 3×8 PVC Raises with…

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CrossFit I35 WOD 5/12/15

Strength/Skill Every 2 Minutes for 12 Minutes: 3 Power Cleans Start at around 60-65% and work up to a 3 rep max on the last set.  Drop weight after any failure. Then Complete as many rounds as possible in 10 mins of: 10 Burpee (Bar Facing)s 10 Pull-ups 10 Thrusters, 95/65 lbs Buyout Box Shoulder…

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CrossFit I35 WOD 5/9/15

Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so.  Scale to 25…

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CrossFit I35 5/7/15

Strength/Skill Every 1 min for 10 mins do: 3 Power Cleans, 60% 1RM increase weight 5-10 pounds every set until failure then drop 5-10 for each subsequent set Then 4 rounds for time of: 5 Hang Power Cleans, 185/125 lbs 15 Burpees Rest 1 min Buyout Handstand Work 2×1:00 Chin to Toes Handstand Hold Skills and…

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CrossFit I35 WOD 5/6/15

Strength

Wendler Bench Press: Week 2
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
9 Ring Pull Up (Strict)
25 Toes-to-bars
25 Wall Balls
9 Pull-up (rings)
25 Toes-to-bars
25 Wall Balls
9 Ring Pull Up (Strict)
Buyout
Bench Press 4 x 10
Lying Dumbbell Triceps Press