CrossFit I35 WOD 3/21/2015
Strength
Back Squat 8 x 3
Then
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
4 x 15 Romanian Deadlifts
CrossFit Open Workout 15.4
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…
CrossFit I35 WOD 3/19/15
Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Clean & Jerk, 65% 1RM* *This is a deload day for 15.4 tomorrow. If you plan on doing 15.4 tomorrow please keep loads low. If not increase weight with each rep until max effort. Then 4 rounds for time of: Overhead Walking…
CrossFit I35 WOD 3/18/15
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Snatches, 60% 1RM*
12 Split Jumps
*Add weight every round until 3rm Max Effort
Then
4 rounds for time of:
50 Kettlebell Swing (American)s, 24/16 kg
25 Box Jumps, 24/20 in
Buyout
Run 1 mile
CrossFit I35 WOD 3/17/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM * 15 Wall Balls, 20/14 lbs *Add 5-20 pounds each set until at 3rm max Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up* *If scaling jump to bar and hold chest on bar for 3 seconds.…
CrossFit I35 WOD 3/16/15
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM* 10 Burpee (Bar Facing)s *add weight every set until at or past max effort Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20…
CrossFit I35 WOD 3/14/15
Bowen
3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 24/16kg (7 each arm)
20 Box Jumps, 24/20 in
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 24/16kg (7 each arm)
20 Box Jumps, 24/20 in
CrossFit Games Open 15.3
WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete…
CrossFit I35 WOD 3/12/15
Strength/Skill Every Minute on the Minute for 10 Minutes 2 Power Clean and Jerks (Touch & Go)s, 60% 1RM* 5 Burpees *If doing 15.3 tomorrow keep weight light. If not add weight every minute until the power cleans become squat cleans Then 5 rounds for time of: Run, 200 m 3 Ground To Overheads, 95/65 lbs Buyout Mobilize anything…
CrossFit I35 WOD 3/11/15
LETS MOVE FAST AS THERE IS A LOT ON THE AGENDA Strength Bench Press 5 x 3 @ 65% Focus on bar speed and not weight Strength/Skill Every 1 min for 14 mins, alternating between: 2 (Power Snatch + Hang Squat Snatch + Overhead Squat 50% 1RM 10 Box Jumps, 30/24 in Rest exactly 5…