CrossFit I35 WOD 5/27/15

Strength Bench Press 5 x 5 Work up to 5 rep max effort Then 3 rounds for time of: Handstand Walk, 50 ft * 25 Overhead Lunges, 75/55 lbs 25 Thrusters, 75/55 lbs *Scale Handstand walks to any of the following Handstand holds 90 seconds Hamstring Handstand Stretch on box 90 seconds Planks 90 seconds…

Details

CrossFit I35 WOD 5/26/15

Strength

Back Squat 5-5-5-5-5
Work up to max effort set of 5.

Then

5 rounds for time of:
5 Power Snatch (Touch & Go)s, 115/75 lbs *
10 Burpee
* 5 burpee penalty for any unbroken sets or dropped bars.

Then
Box Shoulder Stretch 4×0:20
2×0:30 Inverted Hollow Hold on Bar

 

 

CrossFit I35 WOD 5/23/15

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit I35 WOD 5/21/15

Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…

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CrossFit I35 WOD 5/20/15

Strength

Bench Press 5 x 8 at 50-60%

Then

Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in

Buyout

Narrow Grip Bench Press 4 x 10

Bent over rows 4 x 10

CrossFit I35 WOD 5/19/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses.  Split Jerk only and be fast!  Also remember while the volume is high this week its still a deload week.  Be kind to your body and…

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CrossFit I35 WOD 5/18/15

Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy.  In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…

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CrossFit I35 WOD 5/15/15

Wendler Deadlift Week 3
5 at 75%
3 at 85
1+ at 95% 1RM
Then
For time:
12 Chest-to-bar Pull-ups
24 Overhead Squats, 115/75 lbs
50 Kettlebell Swing (Russian)s, 32/24 kg
24 Overhead Squats, 115/75 lbs
12 Chest-to-bar Pull-ups
Buyout
4 x 12 Good Mornings @ 30% or Squat Max