CrossFit I35 WOD 9/18/15

Strength No strength segment in preparation for tomorrow’s CrossFit Total II.  By the way next week is a deload week.  You earned it. Workout of the Day 9 Ring Pull Up (Strict)s 25 Toes-to-bars 25 Wall Balls 9 Pull-up (rings)s 25 Toes-to-bars 25 Wall Balls 9 Ring Pull Up (Strict)s Workout 2 2 rounds for…

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CrossFit I35 WOD 9/15/15

Strength/Skill Every 90 seconds for 5 rounds 2 Pause Squat Snatches* *Start at 65% and add weight until you can no longer complete the set.  If a miss occurs drop 10-20 pounds for the remainder of the sets. Then For time: 5 Muscle-ups* 40 Double Unders 12 Power Snatches, 95/65 lbs 5 Muscle-ups 40 Double…

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CrossFit I35 WOD 9/14/15

Strength Back Squat 3@70% 3@80% 2@90% 1@100% 2@90% Then Complete as many rounds as possible in 7 mins of: 15 Toes-to-bars 15 Burpees Rest Exactly 5 Minutes  Then Complete as many rounds as possible in 7 mins of: 30 Double Unders 15 Chest-to-bar Pull-ups Buyout 4 x 10 Straight Leg GHD with bar.  Start adding…

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CrossFit I35 WOD 9/12/15

Remember that CrossFit Gymnasty class is canceled tomorrow so everyone can support our teams at the Meshugge CrossFit Summer Terminus.  Be there! Strength Deadlift 5 x 5 Then Working in teams of 2 perform the following. Run 800 Then 150 Snatches 75/55 Then Run 800 The workout starts off with both teammates running 800m.  If one…

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CrossFit I35 WOD 9/11/15

Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…

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CrossFit I35 WOD 9/9/15

Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…

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CrossFit I35 WOD 9/8/15

Strength

Back Squat 5 x 5

Then

5 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Pistols (Alternating Legs)s

Buyout

Tempo Back Squats 4 x 3
Count to 10 (slowly) on decent, hold for 4 counts at the bottom and come out at normal speed