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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CrossFit I35 WOD 4/28/15

Strength/Skillcrossfit south park double under meme

Every 1 min for 14 mins, alternating between:
3 Hang Squat Snatches, 50% 1RM
10 Wall Balls, 20/14 lbs

Then

For time:
75 Double Unders
35 Burpee (Bar Facing)s
25 Snatches, 135/95 lbs
35 Burpee (Bar Facing)s
75 Double Unders

Buyout

Strict Knee to Elbows 4 x 10

CrossFit I35 WOD 4/23/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Snatch* 10 Box Jumps, 24/20 in *start at 50-60% and increase weight every set. Then 5 rounds for time of: Sprint, 200 m (no jogging please) 1 Rope Climb (Legless) 5 Hang Power Snatches, 115/75 lbs Buyout 10 x 10 Russian Kettlebell…

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CrossFit I35 WOD 4/21/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Clean & Push Jerks, 60% 1RM* 20 Split Jumps * Increase weight 10-20 pounds per set up to no more than 85% Then 5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 20 Split Jumps Buyout 4 x 15 Straight Leg GHD…

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