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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CrossFit I35 WOD 10/15/15

Strength/Skill Every 2 Minutes for 10 Minutes: 5 Snatch High Pulls + 1 Snatch Work up to heaviest possible while maintaining proper positions Then For time: 5 Muscle-ups 30 Burpee (Bar Facing)s 15 Power Cleans, 155/105 lbs 30 Burpee (Bar Facing)s 5 Muscle-ups Perform Muscle ups either on bar or rings Rx+ on power cleans is 185/120…

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CrossFit I35 WOD 10/14/15

Strength/Skill 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Flr Shoulder Tap, 30 secs Rest, 30 secs Yes I know this is the same as last Wednesday but because those of you who did it loved it so much here it is again and for everyone else here’s your…

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CrossFit I35 WOD 10/13/15

Strength/Skill Clean & Jerk Touch And Go 1xME at 70% 1RM Do as many warm up sets as necessary then load the bar at 70% of Clean and Jerk and do 1 set touch and go for max reps.  If you drop the bar or set it down your set is over. Then For time:…

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CrossFit I35 WOD 10/12/15

Strength/Skill Every Minute on the Minute for 5 Minutes: 3 Touch & Go Power Snatch @ 70% 1RM* *Begin at 70% of 1RM Snatch and add weight each minute until you can no longer complete 3 reps – try to increase 5-10# from last week. When 5 reps are no longer possible subtract 10-20# and complete…

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CrossFit I35 Gymnasty WOD 10/11/15

Strength One Arm Push Up Progressions Details at GymnasticsWOD And Every 1 min for 9 mins, alternating between: Handstand Left Hand Hold, 30 secs Handstand Right Hand Hold, 30 secs Handstand Hold both arms, 30 secs Then Complete as many rounds as possible in 14 mins of: Run, 200 m 15 Toes-to-bars 10 Ring Dips…

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