CrossFit I35 WOD 5/30/15
Strength
Deadlift 5-5-5-5-5
Then
21-15-9 reps, for time of:
Deadlift, 275/185 lbs
Box Jump, 30/24 in
Deadlift, 275/185 lbs
Box Jump, 30/24 in
Buyout
Romanian Deadlift 10-10-10-10
CrossFit I35 WOD 5/28/15
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Power Clean (Touch & Go)s, 60% 1RM
10 Box Jumps, 24/20 in
Then
Lizzy
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip
Buyout
4 x 5 Skin the Cat
4 x 10 hanging hollow arch
CrossFit I35 WOD 5/27/15
Strength Bench Press 5 x 5 Work up to 5 rep max effort Then 3 rounds for time of: Handstand Walk, 50 ft * 25 Overhead Lunges, 75/55 lbs 25 Thrusters, 75/55 lbs *Scale Handstand walks to any of the following Handstand holds 90 seconds Hamstring Handstand Stretch on box 90 seconds Planks 90 seconds…
CrossFit I35 WOD 5/26/15
Strength
Back Squat 5-5-5-5-5
Work up to max effort set of 5.
Then
5 rounds for time of:
5 Power Snatch (Touch & Go)s, 115/75 lbs *
10 Burpee
* 5 burpee penalty for any unbroken sets or dropped bars.
Then
Box Shoulder Stretch 4×0:20
2×0:30 Inverted Hollow Hold on Bar
CrossFit I35 WOD 5/25/15 Murph
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there…
CrossFit I35 WOD 5/23/15
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Wall Ball, 20/14 lbs
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
CrossFit I35 WOD 5/22/2015
Strength
Back Squat 5×8 at 60% 1RM
Then
10 rounds for time of:
5 Deadlifts, 185/125 lbs
10 Toes-to-bars
Buyout
4 x 20 Straight Leg Banded GHD
CrossFit I35 WOD 5/21/15
Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…
CrossFit I35 WOD 5/20/15
Strength
Bench Press 5 x 8 at 50-60%
Then
Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in
Buyout
Narrow Grip Bench Press 4 x 10
Bent over rows 4 x 10
CrossFit I35 WOD 5/19/15
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses. Split Jerk only and be fast! Also remember while the volume is high this week its still a deload week. Be kind to your body and…