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.

CrossFit I35 WOD 10/24/17

Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Snatches from the power position And 10 Bar Facing Burpees   No pressouts and keep shoulders behind the bar in the dip. If either shoulders are moving forward OR you’re pressing out the bar you need to drop weight. If you have straps wear them.…

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