CrossFit I35 WOD 10/14/14
Strength
Back Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
Then
21-18-15-12-9-6 for time of:
Pistols
Chest-to-bar Pull-up
Buyout
4×15 Straight Leg GHD
CrossFit I35 WOD 10/13/14
Only 12 more days until the CrossFit total party. Please invite all of your friends and share the event on Facebook. Strength/Skill Every 1 min for 10 mins: 3 Hang Squat Cleans, 75% 1RM Perform each set unbroken without putting the bar down. Then: Heavy Grace 30 Clean and Jerks* 155/115 *Usually the lack of…
CrossFit I35 WOD 10/11/14
Unlike the photo of Linda Evangelista, this isn’t going to be pretty. Happy Saturday! Linda: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5x your body weight Bench Press @ your body weight Clean @ 75% of your body weight These are done as triplets, so the rep scheme would be 10 deadlifts, 10 bench press and 10 cleans, then…
CrossFit I35 WOD 10/10/14
STRENGTH:
Front Squat 6 sets of 3 reps up to 100% effort (this is called a 3 rep max, and you want to do this every set)
METCON:
15-12-9
Hang Squat Clean (115/75)
Muscle Ups
BUYOUT:
3 sets of 10 reps of Deficit Clean Pulls (heaviest possible each set)
CrossFit I35 WOD 10/9/14
STRENGTH: 3 sets of 5 reps of Bench Press @80% Rest 90 seconds between each set Weighted Pull Ups 3×5 METCON: Jeremy 21-15-9 Overhead Squats 95/65 Burpees Death by 10 Meters** ** Sprint 10 meters during the 1st minute. Sprint 20 meters in the second minute, 30 meters in the third minute, etc etc. Until…
CrossFit I35 WOD 10/8/14
STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…
CrossFit I35 WOD 10/7/14
STRENGTH:
Bench Press 8 sets of 4 reps @ 75% of 1RM
Work fast take no more than 90 seconds per set
METCON:
10 Minute AMRAP
10 Bar Facing Burpees
10 Pull Ups
10 Thrusters (95/65)
BUYOUT:
4×12 Triceps Extensions
CrossFit I35 WOD 10/6/14
STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…
CrossFit I35 WOD 10/6/14
Remember the CrossFit total and party is October 24th starting at 5:00 pm. Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to. I trust that a little shock and awe will give those of you who aren’t excited about their…
CrossFit I35 WOD 10/4/14
Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete. However in order for…