CrossFit I35 WOD 10/12/15

Strength/Skill Every Minute on the Minute for 5 Minutes: 3 Touch & Go Power Snatch @ 70% 1RM* *Begin at 70% of 1RM Snatch and add weight each minute until you can no longer complete 3 reps – try to increase 5-10# from last week. When 5 reps are no longer possible subtract 10-20# and complete…

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CrossFit I35 Gymnasty WOD 10/11/15

Strength One Arm Push Up Progressions Details at GymnasticsWOD And Every 1 min for 9 mins, alternating between: Handstand Left Hand Hold, 30 secs Handstand Right Hand Hold, 30 secs Handstand Hold both arms, 30 secs Then Complete as many rounds as possible in 14 mins of: Run, 200 m 15 Toes-to-bars 10 Ring Dips…

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CrossFit I35 WOD 10/9/15

Strength Perform the following as a complex: 5 sets of 3 back squats and 1 behind the next jerk. Start light and work up to max effort for the complex. Then 3 rounds for time of: 8 Kettlebell Thrusters, 24/16 kg* 8 Toes-to-bars *Rx is a single bell and Rx+ is double bells.  Hold bells in…

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CrossFit I35 WOD 10/8/15

Strength/Skill Every Minute on The Minute for 10 Minutes 3 Squat Snatch (Touch & Go)s, 50% 1RM* *add weight each set but keep final weight at or below 70% Then: 3 rounds for time of: Row, 500 m 75 Double Unders 30 Kettlebell Snatches, 24/16 kg Buyout 3 x 10 Straight Leg GHD 3 x…

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CrossFit I35 WOD 10/7/15

Strength 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Shoulder Taps, 30 secs (off wall if possible but scale all the way to planks) Rest, 30 secs Then Complete as many rounds as possible in 12 mins of: 10 Power Cleans, 155/105 lbs 15 Wall Balls, 20/14 lbs, 12/10 foot…

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CrossFit I35 WOD 10/6/15

Strength/Skill Every 1:30 for 9 mins: 3 Unbroken Touch and Go Power Clean & Push Jerks, 65% 1RM* *Begin at 65% 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. Then…

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CrossFit I35 WOD 10/5/15

Strength Back Squat : 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 85%, 3 @ 75% Then As many reps as possible in 7 mins of: 2 Power Cleans, 155/105 lbs 2 Pistols 4 Power Cleans, 155/105 lbs 4 Pistols 6 Power Cleans, 155/105 lbs 6 Pistols 8 Power Cleans, 155/105 lbs…

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CrossFit I35 WOD 10/3/15

Strength/Skill 5X3 Back Squats + 1 Jerk – work to a max for the complex, rest as needed Then Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 15 Jump Squats (start with empty bar and add weight as long as ankles, knees and hips are in full extension…

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