CrossFit I35 WOD 4/23/16

8 am Class Triple Threat In teams of 3 (similar skill level) complete the following 25 min ARAMP: Buy-in: 300 double unders (total for the team, can be performed together) 3 tire pulls (one tire per team) x 100 m (flat part) 3 rope climbs 3×50 ft KB overhead walking lunge (24/16 kg, one per…

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CrossFit I35 WOD 4/21/16

Strength Every 90 Seconds for 6 rounds 1 3 position pause squat snatch @60% Count 3 seconds at the knee and hold setup at bottom for 3 seconds.  Stay light no pressouts Then 3 rounds for time of: 400 m 1 Rope Climb (Legless) 5 Hang Power Snatches, 95/65 lbs     Buyout 3 x…

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CrossFit I35 WOD 4/20/16

Strength

Wendler Bench Press Cycle Week 4

Back Squat 5 at 40% 1RM
Back Squat 5 at 50% 1RM
Back Squat 5 at 60% 1RM

Then

21-15-9 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Toes-to-bar

Buyout

Bench Press 4 x 10
Lying Tricep Extensions 4 x 10

CrossFit I35 WOD 4/19/16

Strength/Skill

EMOM 10 Minutes

3 squat cleans + 3 jerks @60%
Do all 3 jerks after the 3rd clean.  Stay light no pressouts

Then

3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
50 Double Unders

Buyout

3 x 5 Tempo pullups
3 x 5 Tempo ring dips or pushups

CrossFit I35 WOD 4/17/16

Deload Week.  Weights are lighter and also keep intensity during wods at 80% or lower. Strength Wendler Squat Cycle Week 4 Back Squat 5 at 40% 1RM Back Squat 5 at 50% 1RM Back Squat 5 at 60% 1RM Then Run, 400 m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run, 400…

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CrossFit I35 WOD 4/14/16

I know quite a few of you are sore.  Not to worry next week is a deload week in both weight percentages and wod intensity.  So finish this week hard and recover next week. Stay tuned we will be posting running workouts starting next week leading to your 10K at the Summer Swolestice on June…

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CrossFit I35 WOD 4/13/16

Strengthhelen-mirren-workout

Wendler Bench Press Cycle Week

Bench Press 5 at 75% 1RM
Bench Press 3 at 85% 1RM
Bench Press AMRAP at 95% 1RM

Then

Helen

Three rounds for time:
Run 400 meters
21 Kettlebell American Swings 24/16 kg
12 Pull-ups

Buyout

Bench Press 4 x 10
Lying Tricep Extensions 4 x 10