CrossFit I35 WOD 5/21/16

SIGN UP FOR OUR MEMORIAL DAY MURPH HERE.  BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon.  Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…

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CrossFit I35 WOD 5/20/16

Wendler Deadlift Cycle Week 4

3 X 5 @ 40, 50, 60%

Then

4 rounds for time of:
4 muscle ups
5 Ground To Overheads, 115/85 lbs
25 Double Unders

Buyout

4 x 10 Straight Leg GHD

4 x 5 Romanian Deadlift @ 70%

CrossFit I35 WOD 5/18/16

Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…

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CrossFit I35 WOD 5/17/16

Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks.  One power clean and jerk for each rep.  No touch and go don’t rush.  Press outs are misses.   Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…

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CrossFit I35 WOD 5/16/16

Its Deload Week. That doesn’t mean easy just no loads over 70% or in most cases 60%. Big events coming up trust me you need a light week. Murph May 30. Summer Swolestice June 18. Strength 1X10, 1X20 ME Back Squat (The set of 10 is a warmup for max 20) Then 3 rounds of: 30…

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Open Gym and Swolestice Prep 5/15/16

The Swolestice is in five weeks.  Time to start running if you haven’t yet. May 23 is the deadline for early registration and shirt orders. After the 23rd registration fee goes from $40 to $60 and shirts will no longer be available. CLICK HERE TO REGISTER Here’s today’s run. Run 5k for time.  If you ran…

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CrossFit I35 WOD 5/14/16

Wendler Press Cycle Week 3 5,3,1+ @ 75, 85, 95% Then CrossFit: Have a Ball! Partner up with someone of similar skill level. With a med ball (20/14) for each movement, complete the following: 100 around the worlds 90 wall balls 80 partner sit ups, passing the ball each rep 70 overhead walking lunges 60…

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CrossFit I35 WOD 5/12/16

Strength/Skill

Every 2 minutes for 12 minutes

3 squat snatch.  Work to max for 3 on the 5th set and drop on the 6th.  Press outs are misses.

Then

Jeremy

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee

Swolestice Prep

3-4 x 800m w/ 3 min rest