CrossFit I35 WOD 5/17/17

Strength Wendler Bench Press Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 5 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 50-lb. dumbbell and 20-lb ball…

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CrossFit I35 WOD 5/16/17

Strength/Skill Every 1:00 for 7:00 (7 rounds)- 3 T&G Power Snatches @ 60% of 1RM Power Snatch No misses and yes pressouts are misses Wear straps if you have them.  If you don’t get some. Then 21-15-9 reps for time of: Dumbbell snatches 50/35 Ring dips Time cap: 6 minutes Yes this is a scaled…

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CrossFit I35 WOD 5/15/17

Strength/Skill Wendler Squat Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95%* *This isn’t a max effort week BUT since some people (me included) can’t help themselves it’s OK to attempt a 100%+ lift ONLY AFTER a successful 95%.  In other words don’t jump from 85% to 100%+ Then 2017 Regionals Event…

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CrossFit I35 WOD 5/13/17

Strength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then As many rounds as possible in 7 minutes of. 7 wallballs 7 Box jumps 7 Pushups Then Baseline 50 Calorie Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pull-ups 90% of everyone at the gym did one…

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CrossFit I35 WOD 5/12/17

Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 30 Wall Balls 20# (Yes women toss the 20.  Women use 9’ targets men use 12’ targets) 20 Pullups Rest 1:00 between rounds Buyout 3 x 10 Straight Leg GHD 3 x 10 Bent Over Rows…

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CrossFit I35 WOD 5/11/17

Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch Start on the floor raise bar to knees, count to three and go.  Go heavy but drop weight after any misses or pressouts.  Do not exceed 90% of snatch. Then 8 RFT: Row/Runs and Snatches 8 rounds for time of: Row/Run, 200 m 10 Snatches, 75/55 lbs…

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CrossFit I35 WOD 5/10/17

Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 5 rounds of: 1:15 ME (alternating) Pistols* :45 Rest 1:15 ME Burpee Box Jump Overs 24/20″ :45 Rest *If you can’t do pistols with full range of motion without any assistance go to air squats.  Record each round…

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CrossFit I35 WOD 5/9/17

Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks Start light and work as heavy as possible.  No misses.  Pressouts are misses. Then 5 rounds of: 5 Strict HSPU* 150′ Shuttle Run (50′ sections – all out sprint) 10 TTB *Scale HSPU to Push press @ 80% of max Buyout 3 x…

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CrossFit I35 WOD 5/8/17

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then With absolute 20 minute time limit: Run 200m 21 Thrusters 75/55# 21 Burpees Over Bar Run 200m 15 Thrusters 95/65# 15 Burpees Over Bar Run 200m 9 Thrusters 135/95# 9 Burpees Over Bar Rx+= 115/75, 155/105, 185/135. Bar must…

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CrossFit I35 WOD 5/5/17

Strength Wendler Deadlift Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs* Handstand Push-up (DO NOT EXCEED 70% OF 1 REP MAX DEADLIFT.  SCALING TO A LIGHTER LOAD AND STANDARD OR RING PUSHUPS IS A FAR MORE DIFFICULT WORKOUT METABOLICALLY SPEAKING FOR…

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