CrossFit I35 WOD 11/4/17

Wendler Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Barbells For Boobs October Reward Challenge #5 Working in teams 2 Row 23,080m Each person must only row 1,000 at a time while the other must complete one round of the following 3 Ring Muscle-ups 4 Squat Cleans 135/95 4…

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CrossFit I35 WOD 11/3/17

Strength/Skill Wendler Deadlift Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then 3 rounds for time of: 15 Thrusters 135/95# 20 TTB 30 Abmat Situps* *Rx+ 20 GHD Situps Unless you’re really experienced at ghd situps a wod isn’t the place to learn them. Ask your trainer to show you as part of the buyout, not…

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CrossFit I35 WOD 11/2/17

Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Power Cleans  + One Split Jerk And 10 Box Jumps Then For time: 60 Calorie Row 30 Power Cleans 155/105#* Rx+ = 30 Power Cleans 185/125#   Don’t do Rx + if the extra weight will take you over 4 minutes for the clean section. Heavy…

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CrossFit I35 WOD 11/1/17

Strength/Skill Wendler Bench Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Helen 3 rounds for time of: Run, 400m 21 Kettlebell Swings, 24/16kg 12 Pull-ups Buyout 5 x 8 Lying triceps press Examples of lying triceps press include but are not limited to. Skull Crushers with straight or ez curl…

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CrossFit I35 WOD 10/31/17

Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Snatches And 10 Bar Facing Burpees Then 4 Minutes ME Snatch 135/95 1 Minute Rest 4 Minutes ME Burpees 1 Minute Rest 4 Minutes ME Snatch 135/95 Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 60-80% of power…

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CrossFit I35 WOD 10/30/17

Strength/Skill Wendler Squat Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Complete as many rounds as possible in 7 mins of: 5 Sumo Deadlift High-pulls, 95/65 lbs 5 Hand Release Push-ups   Buyout Tempo Back Squats 4 x 5 @ 60%* *Three counts down, hold three at the bottom and…

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CrossFit I35 WOD 10/28/17

Wendler Press Cycle Week 4 5 x 40% 5 x 50% 5 x 60% Then Barbells for Boobs Challenge Workout week 4 3 Rounds For Time of the following: 10 Bar Muscle-ups 13 Thrusters 135/95 20 Box Jump Overs (This is obviously an elite workout with muscle-ups, heavy thrusters, and box jump overs. The box…

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CrossFit I35 WOD 10/27/17

Strength/Skill Wendler Deadlift Cycle Week 4 5 x 40% 5 x 50% 5 x 60% Then 5 rounds for time of: Run, 400m 13 Back Squats, 1x bodyweight Bar can come from the rack or Rx+=floor This is a repeat of a workout from about a year ago. I have no idea why I programmed…

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CrossFit I35 WOD 10/26/17

Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Cleans  from the power position 10 Box Jumps Then 5 rounds of: :45 ME Double-Unders :15 Rest :45 ME DB OHS (either left or right arm for the full interval) 50/35# :15 Rest :45 ME DB OHS (other arm) 50/35# :15 Rest :45 Max Distance…

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CrossFit I35 WOD 10/25/17

Wendler Bench Press Cycle Week 4

5 x 40%
5 x 50%
5 x 60%

Then

3 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 24/20 in
20 Push Press, 75/55 lbs

Buyout

300 reps banded Triceps.