CrossFit I35 WOD 12/24/14
Strength
Bench Press 10×3 at 60% 1RM
Then
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
Buyout
4 x 12 Triceps Extensions
CrossFit I35 WOD 12/23/14
Strength/Skill
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans, 70-85% 1RM
Then:
10 rounds for time of:
10 Box Jumps, 24/20 in
10 Pull-ups
Buyout
4 x ME L sit hold
4 x ME ring to chest pull ups or ring to chest ring row
CrossFit I35 WOD 12/22/14
Strength
Determine your 3 rep max in the Squat
Then
7 rounds for time of:
7 Deadlifts, 225/155 lbs
7 Handstand Push-ups
7 Ring Dips
7 Deadlifts, 225/155 lbs
7 Handstand Push-ups
7 Ring Dips
Buyout
3 x 15 Good Mornings
CrossFit I35 WOD 12/20/14
20 minute partner AMRAP
Partner 1 performs:
5 burpees 10 box jumps (24″/20)
15 air squats 1 clean and Jerk (135#/95)
Partner 2: rests
Partners will switch and complete the following while adding one rep onto the clean and jerks every round.
One round is completed when both partners finish the sequence.
CrossFit I35 WOD 12/19/14
Strength Find your Bench Press 3 Rep Max Then CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15…
CrossFit I35 WOD 12/18/14
Strength/Skill
2 Power Snatches
1 Overhead Squat @ 70% 1RM
Then:
Lizzie
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip
Buyout
Hollow arch work
4 x ME Handstand walks or holds
CrossFit I35 WOD 12/17/14
Strength
Dynamic Effort Strict Press 8×3 at 50% 1RM
Move bar as fast as possible with no leg bend and no more than 90 seconds between sets
Bent Over Barbell Row 12-12-12
Then
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
Buyout
100 Triceps Pushups
CrossFit I35 WOD 12/16/14
Skill/Strength
Every Minute on the Minute for 10 Minutes
2 Power Clean @ 80%
Then
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout
Straight leg GHD 4×15
CrossFit I35 WOD 12/15/14
Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
After the pause stand up as powerfully and as athletically as possible
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
100 Banded Good Mornings
CrossFit I35 WOD 12/13/14 Fran
Fran
21-15-9
Thrusters 95/65
Pullups