CrossFit I35 WOD 9/12/14
STRENGTH:
Deadlift Wendler 5/3/1 Deload Week
Set 1: 5 reps @40%
Set 2: 5 reps @50%
Set 3: 5 reps @60%
METCON:
5 RFT:
Russian kettlebell swings 32kg/24kg
50 double unders
25 V-ups
BUYOUT:
2 x 200 meter farmer walks
CrossFit I35 WOD 9/11/14
STRENGTH:
EMOM for 10 Minutes:
3 cleans from the high hang (pop) at 70%
METCON:
21-15-9
Squat cleans (from the ground) 95/65
Wall balls 20/14
2 muscle ups between each set (do muscle up progressions as a substitute for scaling)
BUYOUT:
4×20 straight leg GHD
CrossFit I35 WOD 9/10/14
STRENGTH: Bench Press Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: 21-15-9 Pull ups** Shoulder to overhead 95/75 2 x Rope Climbs between each set (omit these if you can’t do them) Remember, it’s No-Band-September, so if you aren’t doing pull-ups yet then…
CrossFit I35 WOD 9/9/14
STRENGTH:
EMOM for 10 Minutes:
3 Squat Snatches from the high hang (pop) @70%
METCON:
5 RFT:
30 back squats 115/75
10 squat snatches (from the floor) 115/75
5 burpee box-jumps 30″/24″
BUYOUT:
3 x 12 bent over rows (barbell)
CrossFit I35 WOD 9/8/14
STRENGTH: Back Squat (high bar) Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: Annie (50-40-30-20-10 reps of…) Double unders AbMat Situps** There will be a 15-minute time cap on Annie. For those who want to, do this second Metcon after a short rest: AMRAP…
CrossFit I35 9/5/14
STRENGTH: Deadlift: Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to find what is probably a new and…
CrossFit I35 WOD 9/4/14
STRENGTH: Take 15 minutes to establish your max effort clean & jerk Rules: Any style clean (power clean, squat clean) and jerk (split jerk, squat jerk, push jerk) is allowed, but a thruster is not a clean & jerk. Pressouts are a no-rep. Must have lockout and be in a stable position with feet under…
CrossFit I35 WOD 9/3/14
STRENGTH: Bench Press (MUST HAVE SPOTTERS LAST 2 SETS): Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to…
Why You Need to Keep a WOD Journal and Track WODs
OK, this post has been a long time coming and here is the article in a nutshell for those who don’t want to read any further: if you aren’t tracking your workouts, you’re missing out on many of the benefits of CrossFit. Tracking your workouts is important. It helps you find your strengths, identify your…
CrossFit I35 WOD 9/2/14
STRENGTH: Take 15 minutes to establish a max effort snatch Rules: Any style of snatch is OK (muscle snatch, power snatch, squat snatch). No rep if you fail to lock out, you press out the lift or you fail to stabilize the lift before your trainer says the rep counted. If you felt like you…