CrossFit I35 WOD 6/15/15
Wendler Back Squat: Week 3
5 at 75%
3 at 85%
1+ at 95% 1RM
Then
4 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Push Press, 95/65 lbs
10 Back Squats, 95/65 lbs
Buyout
Front Squat 4 x 8
CrossFit I35 WOD 6/13/15
Wendler Shoulder Press: Week 2
3 at 70%
3 at 80%
3+ 90% 1RM
3 at 80%
3+ 90% 1RM
Then
Hall
5 rounds for time of:
3 Cleans, 225/155 lbs
Run, 200 m
Kettlebell Snatch, 24/16kg
Rest 2 mins
3 Cleans, 225/155 lbs
Run, 200 m
Kettlebell Snatch, 24/16kg
Rest 2 mins
Buyout
Run or Row and make it long
CrossFit I35 WOD 6/12/15
Wendler Deadlift Week 2
3 at 70%
3 at 80%
3+ at 90% 1RM
3 at 80%
3+ at 90% 1RM
Then
Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Wall Balls, 20/14 lbs
10 Burpees
20 Wall Balls, 20/14 lbs
Buyout
4 x 15 straight leg sumo deadlifts
CrossFit I35 WOD 6/11/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch + Overhead Squat, 50% 1RM 10 Burpee (Bar Facing)s Then 2010 Northwest Regional Event 1 3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double Unders Buyout 4 x 10 deficit snatch liftoffs (keep movement continuous and DO NOT lift the…
CrossFit I35 WOD 6/10/15
Wendler Bench Press: Week 2 3 at 70% 3 at 80% 3+ at 90% 1RM Then Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double…
CrossFit I35 WOD 6/9/15
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Squat Clean (Touch & Go)s, 60% 1RM
30 Double Unders
Then
6 rounds for time of:
5 Clean & Jerks, 135/95 lbs
Run, 200 m
Buyout
2×0:30 30 Degree Handstand Hold
Skills and Drills
3×6 Chin-Up Levers
CrossFit I35 WOD 6/8/15
Strength
Back Squat
3 at 70%
3 at 80%
3+ at 90% 1RM
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
15 Power Snatches, 75/55 lbs
Buyout
4 x 15 Banded Straight Leg GHD
CrossFit I35 WOD 6/5/15
Strength
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% of 1RM
5 reps @ 75%
5+ reps @ 85% of 1RM
Then
Karabel
10 rounds for time of:
3 Snatches, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Snatches, 135/95 lbs
15 Wall Balls, 20/14 lbs
Buyout
Go for a run or row and make it long
CrossFit I35 WOD 6/5/15
Wendler Deadlift Week 1
5 at 75%
5 at 80%
5+ at 85% 1RM
5 at 80%
5+ at 85% 1RM
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
200 Banded Good Mornings
CrossFit I35 WOD 6/4/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Hang Power Snatches, 60% 1RM 10 Burpee (Bar Facing)s Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Buyout 4 x 10 Strict Knee to Elbows 4 x 5 Skin the Cat…