CrossFit I35 WOD 11/28/15

Strength/Skill Every Minute on the Minute for 12 Minutes For the first six sets work up to max effort of the following: 2 Hang Power Cleans from the knee followed by 2 Jerks For the second six minutes work up to a max effort of the following: 1 Hang Power Clean from the knee followed…

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CrossFit I35 WOD 10/27/15

Strength Bench Press waveload of: 5,4,3,2,1,2,3 reps EMOM for 7:00 Take a few sets to work to a 5RM – with the clock running. Then EMOM after the 5RM, hit the listed reps. Yes, this time we go back up at the end. Then As many reps in 12 mins as you can of: Box…

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CrossFit I35 WOD 10/26/15

Strength Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest no more than 2:00 between sets *Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back…

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CrossFit I35 WOD 10/24/15

Complete as many rounds as possible in 25 mins of: Photo Dec 08, 3 56 19 PM
Tire Drag, 200 m*
4 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

*Feel free to change to either partner tire drags, partner carries or heavy farmers walks.

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Strict Press 5 x 5

Run a bunch

CrossFit I35 WOD 10/22/15

Strength Russian Kettlebell Swings 15 x 10 with heaviest bell possible Then 5 rounds for time of: 10 Pistols (Alternating Legs)s 20 Kettlebell Snatches, 24/16 kg* 5 Burpee Box Jumps, 30/24 in Rx+ Kettlebell Snatches go to 10 reps with 32/24. Please Please if you don’t look GREAT at 24/16 for the love of God don’t…

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CrossFit I35 WOD 10/21/15

Strength/Suck Every 1 min for 10 mins, alternating between: 10 Back Squats, 70% 1RM 10 Burpees Then For time: 20 Row (calories)s 20 Wall Balls, 20/14 lbs 20 Toes-to-bars 20 Deadlifts, 185/135 lbs 20 Burpee Box Jumps, 24/20 in (box jumps not box overs) 20 Deadlifts 20 Toes-to-bars 20 Wall Balls 20 Row (calories)s 20…

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CrossFit I35 WOD 10/20/15

Strength/Skill Every 2 minutes for 10 minutes of: 3 Touch and Go Clean and Jerks @ 80% Then 3 rounds for time of: Knees To Elbow, 40 secs Rest, 20 secs Jerk, 80% 1RM, 40 secs Rest, 20 secs Handstand Walk, 40 secs Rest, 20 secs Power Clean, 80% 1RM 40 secs Rest, 20 secs…

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CrossFit I35 WOD 10/19/15

WHILE THIS ISN’T A CLASSIC DELOAD WEEK WE ARE DROPPING THE PERCENTAGES A BIT SINCE THEY WERE OVER 90 AND SOMETIMES OVER 100% LAST WEEK.  WORK HARD JUST NOTHING HEAVIER THAN DEFINED PERCENTAGES PLEASE.  YOUR BODY WILL LOVE YOU FOR IT. Strength Back Squat 6×5 at 75% 1RM Then CrossFit Games Open 14.2 / 15.2…

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CrossFit I35 WOD 10/16/15

Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs Yes this is CrossFit Games Open 15.1.  Check your recorded time from the open then check progress. Rest Exactly 10 Minutes Then: Complete as many rounds as possible in 10 mins of: 24 Air Squat (Jumping)s 12 Chest-to-bar…

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