CrossFit I35 WOD 3/29/19
Strength Endurance
Deadlift 4 x 10 @ 60%
Then
21-15-9 reps, for time of:
Wall Ball, 30/20 lbs, 10/9 ft
Power Clean, 135/95 lbs
Buyout
4 x 10 Straight Leg GHD
4 x 10 Reverse Hyperextensions
CrossFit I35 WOD 3/28/19
Strength Endurance
Every 2 Minutes for 12 Minutes
1 Javorek Barbell Complex II
Then
10 rounds for time of:
Run, 200 m
20 Dumbbell Snatches, 50/35 lbs
Buyout
Gymnasty Holds
4 Rounds of
:30 Work and :30 Rest of the following movements
Handstand Holds
Chest to Bar Holds
L Seat Holds
CrossFit I35 WOD 3/27/19
Strength Endurance
Bench Press 4 x 10 @ 60%
Then
Every Minute on the Minute for 12 Minutes
5 Dumbbell Thrusters 35/20
Max Double Unders
Score is the total number of doubles performed.
Buyout
4 x 8 Dumbbell Bench Press
CrossFit I35 WOD 3/26/19
Strength/Skill Every 2 mins for 10 mins 5 Snatch High Pull 5 Power Snatch 5 Overhead Squats Stay light respect a relatively light weight and make them look great. Wear pulling straps if you got them. If you don’t have them we are going to be doing a lot of pulls in the upcoming weeks so…
CrossFit I35 WOD 3/25/19
New Macro Cycle starting today and finishing with the Summer Swolestice on June 29. Here are our programmed events. (This doesn’t mean there aren’t other events that you might choose to compete at what this does mean is that our programming doesn’t take them into consideration) Festivus 4/27 (4 weeks out) Yellow Brick Road 5/4…
CrossFit I35 WOD 3/22/19
3 Rounds for time Working in Teams of 2 50 Burpees 200 Meter Run 50 Squats 200 Meter Run 50 Pushups 200 Meter Run 50 Situps 200 Meter Run Both team members run together and the rest of the work is done in a you go I go fashion splitting the work as partners see…
CrossFit I35 WOD 3/21/19
Strength/Skill
Every other minute for 10 minutes
Even 1 Clean and Jerk @ 70%
Odd :40 seconds double unders
Then
3 rounds for time of the following
15 Deadlifts 185/125
15 Push Ups
Buyout
Whatever you need to do for 19.5
CrossFit I35 WOD 3/20/19
Strength/Skill 10 Minute AMRAP of the following with a 10 Minute time limit: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105 lbs Then at 15 minutes on a running clock 4 rounds for max reps of: Max rep Chest-to-bar Pull-ups, 1 min Rest, 30 secs Max rep One Arm Alternating Dumbbell Snatches 50/35, 1 min…
CrossFit I35 WOD 3/19/19
Strength/Skill
EMOM 9 Minutes
1 Squat Clean and Split Jerk
75% x 3 sets, 80% x 3 sets, 85% x 3 sets
Then
Nancy
5 Rounds for time of
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
4 x 8 Bent over Rows
4 x 8 Good Mornings
CrossFit I35 WOD 3/18/19
Strength/Skill Every 1 min for 12 mins, alternating between: Even Minutes 1 Power Clean + 5 Front Squats Odd Minutes 10 Box Jumps Then 30 Thrusters, 95/65 lbs 15 Box Jumps, 24/20 in Rest, 1 min 20 Thrusters, 115/75 lbs 15 Box Jumps, 24/20 in Rest, 1 min 10 Thrusters, 135/95 lbs 15 Box Jumps,…