CrossFit I35 WOD 4/14/16

I know quite a few of you are sore.  Not to worry next week is a deload week in both weight percentages and wod intensity.  So finish this week hard and recover next week. Stay tuned we will be posting running workouts starting next week leading to your 10K at the Summer Swolestice on June…

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CrossFit I35 WOD 4/13/16

Strengthhelen-mirren-workout

Wendler Bench Press Cycle Week

Bench Press 5 at 75% 1RM
Bench Press 3 at 85% 1RM
Bench Press AMRAP at 95% 1RM

Then

Helen

Three rounds for time:
Run 400 meters
21 Kettlebell American Swings 24/16 kg
12 Pull-ups

Buyout

Bench Press 4 x 10
Lying Tricep Extensions 4 x 10

CrossFit I35 WOD 4/9/16

Crossfit Mixer Find a new face, make a new friend, but partner-up with someone you haven’t with before (sorry Leah & AJ, Ryan & Alex) Run 800 – both 50 total of each in you go, I go fashion: Split jumps Push ups Sit ups Air squats Wall balls 50 foot wheelbarrow or HS walks…

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CrossFit I35 WOD 4/7/16

Strength/Skill Every 2 Minutes for 10  Minutes 5 x 3  Power Cleans + 3 Push Press @ 80% Drop weight in event of any misses. Then 13:00 AMRAP of: 10 Strict TTB 10 Box Jumps 24/20 40 Double Unders 2:00 Rest Then for time 100 KB Snatches 24/16kg with 5 minute time cap. Buyout Annie…

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CrossFit I35 WOD 4/6/16

Strength

Wendler Bench Press Cycle Week 2

Bench Press 3 at 70% 1RM
Bench Press 3 at 80% 1RM
Bench Press AMRAP at 90% 1RM

Then

21, 18, 15, 12, 9, 6, 3

Med Ball Cleans 20/14
Hand Release Pushups

Buyout

Bench Press 4 x 10
Lying Tricep Extensions 4 x 10

CrossFit I35 WOD 4/5/16

Strength/Skill Every 2 Minutes for 10  Minutes 5 x 3  Power Snatchs @ 80% Drop weight in event of any misses and press outs are considered misses. Then Amanda 9-7-5 reps for time of: Muscle-ups Squat Snatches (135/95 lbs) Here’s a great video on the muscle up. Buyout 3 x 5 Tempo pullups (pause with…

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