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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CrossFit I35 WOD 4/4/16

 

Strengthearly success story

Wendler Squat Cycle Week 2

Back Squat 3 at 70% 1RM
Back Squat 3 at 80% 1RM
Back Squat AMRAP at 90% 1RM

Then

5 rounds for time of:

200 Meters
15 chest-to-bar pull-ups
5 strict deficit handstand push-ups

Buyout

Squat 4 x 10

CrossFit I35 WOD 4/2/16

Strength Wendler Press Cycle Week 1 Press 1×5 at 65% 1RM Press 1×5 at 75% 1RM Press 1 x AMRAP at 85% 1RM Then Sit Up Cindy (partner WOD) Both partners run 400M then 10 rounds (each) of a single Cindy (5 pull ups, 10 push ups and 15 air squats) while the other partner…

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