CrossFit I35 WOD 10/2/15

Strength Front Squat Waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and keep weight the same for the entire waveload Then 3 rounds for time of: 9 Pull-ups 6 Chest-to-bar Pull-ups 3 Bar Muscle-ups 8 Deadlifts, 275/185 lbs Gymnasty Bonus WOD 3 rounds…

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CrossFit I35 WOD 10/1/15

Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the wave load there Strength/Skill Every 1 min for 10 mins perform the following as a complex: 1 Snatch Grip Deadlift 1 Snatch Pull 1 Squat Snatch, 60% 1RM* *Start…

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CrossFit I35 WOD 9/30/15

NOTE:  This is a lot of work in an hour CrossFit class but you guys can do it.  Please transition between strength segments and WOD as efficiently as possible and you won’t have any problems. Strength/Skill Every 1:30 for 9 mins: 1, 3 Position Squat Clean* *Start first set at 50% and work up to…

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CrossFit I35 WOD 9/29/15

Strength/Skill 4 rounds for time of: ME Strict Handstand Push-ups, 1:30 ME Double Under, 1:30 Rest, 1 min Then 4 rounds for time of: 25 Muscle Snatches, 95/65 lbs 25 Wall Balls, 20/14 lbs, 12/10 ft* *Note so the WOD.  A muscle snatch has no second knee bend to move under the bar so if…

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CrossFit I35 WOD 9/28/15

Strength/Skill Back Squat + Power Jerk 3 squats plus 1 power jerk performed at the following percentages 65, 75, 80, 85, 80% Then 5 rounds for time of: Sprint* 200 m 12 Kettlebell Thrusters, 24/16 kg 16 American Kettlebell Swings 24/16 kg *Yes sprint means sprint not a sunday jog through loose park with your dog…

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CrossFit I35 WOD 9/26/15

Team Blame Ashley WOD Working in teams of two perform the following: Run 400m Then 100 Pullups 200 Pushups 300 Situps 400 Squats Finish with another 400m run Both athletes must complete the first 400 before beginning the movements.  Also both athletes can work at the same time and divide the work in anyway they…

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CrossFit I35 WOD 9/24/15

Strength/Skill Every 2 min for 12 mins: 1 Squat Clean + 1 Tempo Front Squat (10 seconds down, 3 seconds hold at bottom, 3 seconds up) & Split Jerk, 60% 1RM* *Keep weight at 60% and concentrate on speed, explosion, timing and accuracy. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85…

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CrossFit I35 WOD 9/23/15

Strength/Skill Every 2 mins for 10 mins: 5 Power Snatches, 50% 1RM Then 5 rounds for time of: Front Squat, 70% 1RM 30 secs Rest 30 secs Shoulder Taps, 30 secs Rest, 30 secs Record total reps Buyout Row 4 x 500 Rest 1:1 and go at max effort for each 500m segment.  Work in groups of…

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