CrossFit I35 WOD 3/30/2016

Strength Wendler Bench Press Cycle Week 1 Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1 x AMRAP at 85% 1RM Then 5 Rounds for time of the following:: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 12/10 foot targets please.  (Use a smaller ball if not hitting the…

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CrossFit I35 WOD 3/29/16

Strength/Skill Every 2 Minutes for 12  Minutes 2 Power Snatch work up to 85% Take time and set up for both reps (no touch and go) Drop weight in event of any misses and press outs are considered misses. Then Isabel 30 Snatches 135/95lbs Buyout Snatch Balance from rack or blocks 4 x 3 up…

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CrossFit I35 WOD 3/28/16

Strength Wendler Squat Cycle Week 1 Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1 x AMRAP at 85% 1RM* *This isn’t a set of 5.  The magic of the Wendler cycles lie in making the last set as many reps as possible.  In the past I’ve watched too…

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CrossFit I35 WOD 3/25/16

Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups Perform workout in teams of 2.  When partner A breaks the set partner B picks up. Buyout Back Squat 3 x 8* * Wendler Squat Cycles…

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CrossFit I35 WOD 3/24/16

WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for…

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CrossFit I35 WOD 3/24/16

Strength Squat 5 x 5 Heavy but not too heavy 16.5 is tomorrow Then Complete as many rounds as possible in 10 mins of: 30 Deadlifts, 95/65 lbs 30 Burpee (Bar Facing)s 20 Deadlifts, 95/65 lbs 20 Burpee (Bar Facing)s 10 Deadlifts, 95/65 lbs 10 Burpee (Bar Facing)s Run until 10 minutes are up Buyout…

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CrossFit I35 WOD 3/23/16

Strength/Skill16.5 announcement

Every 2 Minutes for 10 Minutes

3 touch and go snatch.  Work to a 3 rep max.  Power snatch ok but not with pressouts

Then

5 rounds of:

8 Thrusters 115/75#
4 Muscle-Ups
400 Meter Run

Rest 1:00 after each round

Buyout

5 x 5 Strict pullups.  Add weight and work to 5 rep max

CrossFit I35 WOD 3/22/16

Strength/Skill Every 30 Seconds for 7 Minutes 1 Squat Snatch.  Start at 80% add weight up to 90% but drop weight after any miss.  Press outs are considered misses. Then 3 OHS 115/75# 7 Box Jump Overs 24/20″ 6 OHS 115/75# 7 Box Jump Overs 24/20″ 9 OHS 115/75# 7 Box Jump Overs 24/20″ 12…

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CrossFit I35 WOD 3/21/16

Its Spring Skill/Strength Every Minute on the Minute for 12 Minutes Alternating Between 3 Power Cleans + 1 Jerk* 10 Squat Jumps * No touch and go and no pressouts.  Set up on every rep.  Start at 60% and work up as heavy as possible without misses.   Then The Chief For 5 cycles: AMRAP…

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CrossFit I35 WOD 3/19/16

Superhero Partner WOD Complete as Many Rounds as Possible in 20 Minutes. Partner 1 performs: 5 burpees 10 box jumps (24″/20) 15 air squats 1 Clean and Jerk (135#/95) Partner 2: rests Partners will switch and complete the following while adding one rep onto the clean and jerks every round. One round is completed when…

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