CrossFit I35 WOD 6/7/16

Strength/Skill Alternating EMOM for 10 Minutes 3 power clean + 1 Jerk. Stay around 70% for all working sets. Press outs are misses*. 10 Bar facing Burpees *A strict or push press is still a press out by definition no matter how fast the bar moves. If you’re having trouble with pressouts please keep the…

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CrossFit I35 WOD 6/6/16

Monday This is Wendler 5/3/1 week.  Remember the goal isn’t to test yourself by putting a big PR on the bar but to do as many as possible with 95% of working weight. We will all test for 100%+ on Saturday Morning 18th at 8a where the workout of the day will be the CrossFit Total.…

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CrossFit I35 WOD 6/4/16

Strength Wendler Bench Press Cycle Week 2 3 X 3 @ 70, 80, 90% Then Optimus Prime Partner-up with another human of similar skill 3 rounds for time: 401 M Run (both at same time)) 53 Medicine Ball Cleans/Push-ups (20/14 lbs) 47 ft. Broad Jumps 41 Air Squats/American KB Swings (32/24 kgs) 13 Partner Dead…

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CrossFit I35 WOD 6/3/16

Strengthexhausted-runner

Wendler Deadlift Cycle Week 2

3 X 3 @ 70, 80, 90%

Then

21-15-9 of:

Thrusters 135/95#
C2B Pullups*

*However you scale this one it should be heavier than what weight and pull up option you would choose for Fran.

Buyout

4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%

CrossFit I35 WOD 6/2/16

Strength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed.  Not EMOM but 20 minute time cap. Yes I know we did this last week and most of you didn’t like it so that’s why we’re doing it again. Then Run 800 30 Snatches…

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CrossFit I35 WOD 5/30/16

Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph.  If necessary pull ups can be scaled to ring rows.  In other words there will be a…

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CrossFit I35 WOD 5/28/16

Strength Wendler Press Cycle Week 1 3 X 5 @ 65, 75, 85% Then B.K. You can have it your way as long as it’s constantly varied functional movements performed at relatively high intensity. Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Rest 5 mins Kelly or…

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CrossFit I35 WOD 5/27/16

Strengthburpeememe

Wendler Deadlift Cycle Week 1

3 X 5 @ 65, 75, 85%

Then

150 6″ Target Burpees*
Run 1 Mile

*if you haven’t finished the burpees at 10 minutes start the run.  Scales options are 75 burpees and 800m.

Buyout

4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%

CrossFit I35 WOD 5/26/16

Strength/Skill

7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed.  Not EMOM but 20 minute time cap

Then

3 rounds for time of:

Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups

Swolestice Prep

3 x 1000m w/ 3 min rest