CrossFit I35 WOD 7/31/15
Strength
Dead Lift
5 at 65%
5 at 75%
5+ at 85% 1RM
Then
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Buyout
4 x 10 Straight Leg GHD
CrossFit I35 WOD 7/30/15
Strength/Skill
Every 1 min for 10 mins do:
1 Squat Clean, 50% followed by 3 Pause Push Press, 50% 1RM
Then
The Chief
For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
Buyout
4 x 10 Straight Leg GHD
CrossFit I35 WOD 7/29/15
Strength
Bench Press 5 at 65%
5 at 75%
5+ at 85% 1RM
Then
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Bench Press 10-10-10-10
Triceps 10-10-10-10
CrossFit I35 WOD 7/28/15
Skill/Strength
Every 1 min for 1o mins:
3 Squat Snatches + 1 Drop Snatch, 60% 1RM
Then
Isabel
30 Snatches, 135/95 lbs
Buyout
4 x 8 Deficit Snatch Grip Deadlifts
CrossFit I35 WOD 7/27/15
Wendler Back Squat: Week 1 Back Squat 5 at 65% Back Squat 5 at 75% Back Squat 5+ at 85% 1RM Then 4 rounds for time of: 10 Ring Dips 10 Knees To Elbows 10 Power Cleans, 155/115 lbs Buyout Back Squat 10-10-10-10* Count to 5 on the way down and come up at regular…
CrossFit I35 WOD 6/24/15
CrossFit Games Open 15.4 As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans, 185/125 lbs 9 Handstand Push-ups 3 Cleans, 185/125 lbs 12 Handstand Push-ups 6 Cleans, 185/125 lbs 15 Handstand Push-ups 6 Cleans, 185/125 lbs 18 Handstand Push-ups 6 Cleans, 185/125 lbs…
CrossFit I35 WOD 7/25/15
Crain
2 rounds for time of:
34 Push-ups
Sprint, 50 yd
34 Deadlifts, 135/95 lbs
Sprint, 50 yd
34 Box Jumps, 24/20 in
Sprint, 50 yd
34 Clean & Jerks, 95/65 lbs
Sprint, 50 yd
34 Burpees
Sprint, 50 yd
34 Wall Balls, 20/14 lbs
Sprint, 50 yd
34 Pull-ups
Sprint, 50 yd
34 Push-ups
Sprint, 50 yd
34 Deadlifts, 135/95 lbs
Sprint, 50 yd
34 Box Jumps, 24/20 in
Sprint, 50 yd
34 Clean & Jerks, 95/65 lbs
Sprint, 50 yd
34 Burpees
Sprint, 50 yd
34 Wall Balls, 20/14 lbs
Sprint, 50 yd
34 Pull-ups
Sprint, 50 yd
CrossFit I35 WOD 6/23/15
Strength/Skill Every 1 min for 10 mins: 1 Squat Clean & Split Jerk, 60% 1RM* *Increase weight with each rep up to 95% of one rep max. NO POWER CLEANS, NO THRUSTERS, NO POWER JERKS…please. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout 4 x…
CrossFit I35 WOD 6/22/15
Strength Bench Press 5-5-5-5-5 Then Complete as many reps as possible in 10 mins of: 30 Power Snatches, 95/65 lbs 30 Burpee (Bar Facing)s 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s AMRAP Row for calories* *Record total of all reps plus total calories rowed. Buyout 4…
CrossFit I35 WOD 6/21/15
Strength/Skill Every 1 min for 10 mins, alternating between: 5 Thrusters, 115/75 lbs* 10 Box Jumps, 24/20 in * This is a starting weight. Go up in weight every set as long as you can without missing. Then Complete as many rounds as possible in 12 mins of: 5 Deadlifts, 135/95 lbs 3 Power Cleans,…