CrossFit I35 WOD 5/9/15

Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so.  Scale to 25…

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CrossFit I35 5/7/15

Strength/Skill Every 1 min for 10 mins do: 3 Power Cleans, 60% 1RM increase weight 5-10 pounds every set until failure then drop 5-10 for each subsequent set Then 4 rounds for time of: 5 Hang Power Cleans, 185/125 lbs 15 Burpees Rest 1 min Buyout Handstand Work 2×1:00 Chin to Toes Handstand Hold Skills and…

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CrossFit I35 WOD 5/6/15

Strength

Wendler Bench Press: Week 2
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
9 Ring Pull Up (Strict)
25 Toes-to-bars
25 Wall Balls
9 Pull-up (rings)
25 Toes-to-bars
25 Wall Balls
9 Ring Pull Up (Strict)
Buyout
Bench Press 4 x 10
Lying Dumbbell Triceps Press

CrossFit I35 WOD 5/5/15

Strength/Skillmay5

Every 1 min for 10 mins perform as a complex:
3 Snatch Lift Offs + 1 Snatch Pull + 1 Squat Snatch

Then

3 rounds for time of:
10 Snatches, 115/75 lbs
40 Double Unders
10 Overhead Squats, 115/75 lbs
40 Double Unders

Buyout

4 x 10 Deficit Snatch liftoffs

CrossFit I35 WOD 4/30/15

Strength/Skill

Every 1 min for 14 mins, alternating between:
3 Hang Squat Cleans (pop), 50% 1RM
5 Toes-to-bars

Then

5 rounds for time of:
10 Power Cleans, 185/125 lbs
Run, 200 m

Then

Box Handstand Hamstring Stretch 4×0:20

6×0:20 30 Degree Handstand Hold (0:20 rest between sets main focus needs to be hollow body)

CrossFit I35 WOD 4/29/15

Wendler Bench Press: Week 1 5 at 65% 5 at 75% 5+ at 85% 1RM Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…

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