CrossFit I35 WOD 9/8/14

STRENGTH: Back Squat (high bar) Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: Annie (50-40-30-20-10 reps of…) Double unders AbMat Situps** There will be a 15-minute time cap on Annie. For those who want to, do this second Metcon after a short rest: AMRAP…

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CrossFit I35 WOD 9/6/14

If you don’t have 6 minutes please forward until 5:01 and watch That One Team from CrossFit I35 named as the number 2 scaled team in the world for the first week of competition. Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Optional 1 @ 100%+ 2014 Regional Team Event #1 (Scaled)…

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CrossFit I35 WOD 9/4/14

STRENGTH: Take 15 minutes to establish your max effort clean & jerk Rules: Any style clean (power clean, squat clean) and jerk (split jerk, squat jerk, push jerk) is allowed, but a thruster is not a clean & jerk. Pressouts are a no-rep. Must have lockout and be in a stable position with feet under…

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CrossFit I35 WOD 9/2/14

STRENGTH: Take 15 minutes to establish a max effort snatch Rules: Any style of snatch is OK (muscle snatch, power snatch, squat snatch). No rep if you fail to lock out, you press out the lift or you fail to stabilize the lift before your trainer says the rep counted. If you felt like you…

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CrossFit I35 WOD 8/30

Strength Press 3 @ 70%, 3 @ 80%, 3 @ 90% “The Seven” Perform the following as a team of 2. 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 135/95 lbs 7 Knees To Elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 American Kettlebell Swings 32/24 7 Pull-ups A suicide bomber killed seven…

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CrossFit I35 WOD 8/29/14

STRENGTH/SKILL: Deadlift Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in the tank)…

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CrossFit I35 WOD 8/28/14

STRENGTH/SKILL: EMOM for 10 Minutes: 1 Squat Clean and Split Jerk @90% METCON: 800 meter (1/2 mile) run 50 burpee pull ups 800 meter (1/2 mile) run **If you run on the road (be careful!), go to the intersection of Goodman St and back for 1/2 mile. BUYOUT: 3×20 Straight Leg GHD’s with bands 100…

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