CrossFit I35 WOD 4/27/17

Strength/Skill

EMOM 10 Minutes
1 3 Position Squat Snatch, 60% 1RM

Then

5 rounds of:

Run 400m
20 Dumbbell Snatches (full squat – alternating) 50/35#

Buyout

Mobilize anything that’s sore or hurts (trainers please lead this buyout ask us if you need some structure)

CrossFit I35 WOD 4/26/17

Strength Wendler Bench Press Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then 21-15-9 reps, for time of: Sumo Deadlift High-pull, 95/65 lbs Knees to Elbows Buyout Narrow Grip Bench Press 4 x 8* *pause on the chest and keep weight around 60% Aerobic Capacity Buyout 4 rounds with HR @…

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CrossFit I35 WOD 4/22/17

Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Tailpipes A tailpipe is a partner wod that consists of 3 rounds of alternating cardio for one partner while the second does a static hold. We will do the following 3 and based upon survey the class will create the third…

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CrossFit I35 WOD 4/21/17

Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then (main site wod 4/3/17) 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs* Chest-to-bar Pull-up *Yes I know your legs are sore from the week.  Remember there are the weights that you CAN lift, the weights…

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CrossFit I35 WOD 4/20/17

Strength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…

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CrossFit I35 WOD 4/18/17

Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…

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