CrossFit I35 WOD 2/21/15

15-12-9 reps for time of:Screen Shot 2015-02-20 at 9.40.58 AM
95-lb. thrusters
Pull-ups

Rest 5 minutes

12-9-6 reps for time of:
95-lb. thrusters
Pull-ups

Rest 5 minutes
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups

Post both total time and splits for each couplet

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CrossFit I35 WOD 2/20/15

Strength Back Squat 8×3 at 60% 1RM Focus on bar speed and take as little time between sets as possible. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups* 10 Hang Power Cleans, 135/95 lbs *If necessary scale Muscle Ups to 7 Chest 2 Bar (or regular pullups) and 7…

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CrossFit I35 WOD 2/19/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Touch and Go Squat Clean Thrusters, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight 5-20 pounds per set until you can no longer complete 3 reps and then decrease weight until you can. Then Complete as many rounds as possible in 12 mins of: 5…

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CrossFit I35 WOD 2/17/2015

Strength/Skill Alternating EMOM for 14:00- 3 Touch and go power cleans * *Begin at 60% of 1RM and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. 20 Split Jumps (each jump counts 1 rep) Seance…

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CrossFit I35 WOD 2/17/15

Strength/Skill Alternating EMOM for 14:00 3 touch and go power cleans.  Start at 60% and increase weight by 5-20 pounds per set.  Remember its still a power clean as long as the crease of the hip doesn’t drop below the knee.  So pretty please, move under the bar and don’t do back bend jumping jacks.…

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CrossFit I35 WOD 2/14/2015

Strength

Press 4 x 8

Then

10 Thrusters, 135/95 lbs
3 Round Of Cindy
8 Thrusters, 135/95 lbs
3 Round Of Cindy
6 Thrusters, 135/95 lbs
3 Round Of Cindy
4 Thrusters, 135/95 lbs
3 Round Of Cindy
2 Thrusters, 135/95 lbs
3 Round Of Cindy

 

CrossFit I35 WOD 2/12/2015

Strength/Skill Every Minute on the Minute for 10 Minutes: 3 Clean & Jerk Touch And Gos, 60% 1RM* *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.…

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