CrossFit I35 WOD 4/24/15
Wendler Deadlift Week 4
5 at 40%
5 at 50%
5 at 60% 1RM
5 at 50%
5 at 60% 1RM
Then
Jackie
Row 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
50 Thrusters, 45/35 lbs
30 Pull-ups
Deadlift
4 x 10
CrossFit I35 WOD 4/23/15
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Snatch* 10 Box Jumps, 24/20 in *start at 50-60% and increase weight every set. Then 5 rounds for time of: Sprint, 200 m (no jogging please) 1 Rope Climb (Legless) 5 Hang Power Snatches, 115/75 lbs Buyout 10 x 10 Russian Kettlebell…
CrossFit I35 WOD 4/22/15
Strength
Wendler Bench Press: Week 4
5 at 40%
5 at 50%
5 at 60% 1RM
5 at 50%
5 at 60% 1RM
Then
21-15-9 reps, for time of:
Sumo Deadlift High Pull 95/65 lbs
Toes-to-bar
Sumo Deadlift High Pull 95/65 lbs
Toes-to-bar
Buyout
Bench Press 4 x 10
Triceps Extensions 4 x 12
Triceps Extensions 4 x 12
CrossFit I35 WOD 4/21/15
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Clean & Push Jerks, 60% 1RM* 20 Split Jumps * Increase weight 10-20 pounds per set up to no more than 85% Then 5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 20 Split Jumps Buyout 4 x 15 Straight Leg GHD…
CrossFit I35 WOD 4/20/15
Strength Wendler Squat Week 4 Deload 5 @ 40%, 5 @ 50%, 5 @ 60% Yes this will feel very light compared to the last few weeks but focus on range of motion and exquisite technique Then Run 800m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run 800m Buyout Squat 4 x…
CrossFit I35 WOD 4/18/15
Hope
3 rounds, 1 min per station, of:
Burpees
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Burpees
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
CrossFit I35 WOD 4/17/15
Strength
Wendler Deadlift Week 3
5 at 75%
3 at 85%
1+ at 95% 1RM
3 at 85%
1+ at 95% 1RM
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 15 Straight Leg GHD
CrossFit I35 WOD 4/16/15
Strength/Skill Knees To Elbows : 8 x 30 seconds of work / 30 seconds of rest Then 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Ring Support Holds : 3x Max time (focus on shoulder position and maintainance of hollow body) Rx+ Ring…
CrossFit I35 WOD 4/15/15
Strength Wendler Bench Press: Week 3 5 at 75% 3 at 85% 1+ at 95%* *Remember that the goal is to AMRAP at 95% not to get a pr even though some of you will. Then 21-15-9 reps, for time of: Handstand Push-up Front Squat, 155/115 lbs * Burpees * Rx is off the floor…
CrossFit I35 WOD 4/14/15
Strength/Skill 4 Rounds of the following 1 minute max effort pull ups 30 seconds rest Make a goal of getting as many reps as possible. Once you can’t get anymore pull ups jump to the bar and hold at either chest or chin until the minute expires. Then 4 Rounds of the following 8 overhead…