CrossFit I35 WOD 8-9-14

PARTNER WOD! 100 Hang Cleans 135/50 Lots of Burpees Instructions: Partner A does 10 burpees followed by as many hang cleans as they want to do that round. When Partner A drops the bar, Partner B does 10 burpees followed by as many hang cleans as they want to do. They switch like this back and…

Details

CrossFit I35 WOD 8-6-14

STRENGTH/SKILL:

Bench Press:
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

5 RFT:
50 Double Unders
20 Russian Kettlebell Swings 32kg/24kg (rx = heaviest poss.)
10 Ring Dips

BUYOUT:

Lying Dumbbell Triceps Press 4×15

CrossFit I35 WOD 8-2-14

STRENGTH/SKILL Press: 1st set: 3@70% 2nd set: 3@80% 3rd set: AMRepsAP @90% but not to failure MAIN WOD: OPT Recovery Test 3 rounds, 100% effort each of: Row 250m 10 kettlebell swings 32kg/24kg 10 burpees 10 kettlebell swings 32/24 10 burpees 10 kettlebell swings 32/24 Row 250m REST FOR 12 MINUTES BETWEEN EACH ROUND. Rest…

Details

CrossFit I35 WOD 7-31-14

STRENGTH/SKILL: EMOM for 10 Minutes do one squat clean @85% of 1RM MAIN WOD: 10 Power Cleans 135/95 1 Strict HSPU 9 Power Cleans 135/95 2 Strict HSPU 8 Power Cleans 135/95 3 Strict HSPU 7 Power Cleans 135/95 4 Strict HSPU 6 Power Cleans 135/95 5 Strict HSP 5 Power Cleans 135/95 6 Strict…

Details

CrossFit I35 WOD 7-30-14

STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…

Details