CrossFit I35 WOD 6/30/15

Skill

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s, 60% 1RM
10 Burpee (Bar Facing)s

Then

Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpee Box Jump Overs, 30/24 in
10 Handstand Push-ups

 

Then

Back Squat
5×5 at 75% 1RM

CrossFit I35 WOD 6/29/15

Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Clean & Jerks, 50% 1RM Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs Then 50 Wallballs 20/14 Begin exactly 5 minutes after the first wod and perform 3 burpees…

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CrossFit I35 WOD 6/25/15

Strength/Skill

Every Minute on the Minute for 10 Minutes:
1 Snatch, 60% 1RM*
*Drill snap, explosiveness and accuracy.  There are 2 max effort snatches in Granite Games 15.2 Friday.
Then
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Buyout
Get ready for Granite Games 15.2

CrossFit I35 WOD 6/23/15

Strength/Skill

Every 1 min for 14 mins, alternating between:
3 Squat Snatch (pop), 60% 1RM
10 Burpee (Bar Facing)s

Then

5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in

Buyout

4 x 15 Banded straight leg GHDs

CrossFit I35 WOD 6/21/15

Strength Back Squat 5×5 at 70% 1RM* *This is a deload week for people not competing in the SummerSwolestice so keep it light.  If you are competing this weekend and squatting in the total go 5×1 @ no more than 90% Then 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows…

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CrossFit I35 WOD 6/20/15

Wendler Deadlift Week 3* 5 at 75% 3 at 85% 1+ at 95% 1RM *if you did deadlifts yesterday do presses today.  If you missed yesterday do the presses as a buyout. Then  Jack Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10…

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CrossFit I35 WOD 6/19/15

  GRANITE GAMES QUALIFIER WORKOUT 15.1 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Sponsored By:  SCORECARD DOWNLOAD MOVEMENT STANDARDS Hang Squat Clean This workout will begin with the bar on the ground.   At the call of GO, the athlete start with the Hang Squat Clean. Each repetition must start from…

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