CrossFit I35 WOD 7/7/2014

Strength/Skill: Max Effort High Bar Back Squat Determine your 1 Rep Max for the high bar back squat. Find the heaviest weight you can lift, not the lightest weight you cannot! Good Mornings (barbell) 3 sets of 8 reps each, heaviest possible with great form!   MAIN WOD: 21-15-9 Deadlifts 225/155 Wall Balls 20/14   Buyout:…

WOD 7/3/14

In 15 minutes determine max effort in: Snatch In 15 minutes determine max effort in: Clean and Jerk In both the snatch and clean and jerk while squat snatches and cleans are preferred any style that you are the strongest is appropriate.  We will adhere to strict IWF rules.  The biggest consideration for the CrossFit…

WOD 7/2/14

Bench Press 4×6 heavy as possible

4 Sets of Max Effort Strict Toe to Bar


Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups


Hanging Hollow to Arch

100 Banded tricep pushdowns.


WOD 7/1/14

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM


Every Minute on the Minute for 20 Minutes:

7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes


Arch To Hollow Swings

WOD 6/30/14

Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week.  So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…

WOD 6/24/14

Dynamic Effort Lower Body

Back Squat 7 x 3 @ 65%

Banded Deadlift 7 x 1@ 60%


3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups


Stretch, Rollout and mobilize anything that is tight sore or hurting.  (pretty much everything, OK)