CrossFit I35 WOD 9/19/15
CrossFit Total II
Clean
Bench Press
Overhead Squat
After warm up you will have 15 minutes to establish a one rep max of each lift. The Clean can be power or squat whichever is heavier for you personally.
CrossFit I35 WOD 9/18/15
Strength No strength segment in preparation for tomorrow’s CrossFit Total II. By the way next week is a deload week. You earned it. Workout of the Day 9 Ring Pull Up (Strict)s 25 Toes-to-bars 25 Wall Balls 9 Pull-up (rings)s 25 Toes-to-bars 25 Wall Balls 9 Ring Pull Up (Strict)s Workout 2 2 rounds for…
DetailsCrossFit I35 WOD 9/17/15
Strength/Skill Take 15 minutes to establish a one rep max in the Squat Snatch from the pop. Remember soon as the but goes back and the bar slides down the thigh it’s no longer in the pop and will be considered a no rep. Then Fran 21 15 9 Thrusters 95/65 Pullups Buyout 4 x…
Details
CrossFit I35 WOD 9/16/15
Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the wave load there Try to push weight up from last week – IE set a new 5RM. Take a few sets to work to a 5RM, or something…
Details
CrossFit I35 WOD 9/15/15
Strength/Skill Every 90 seconds for 5 rounds 2 Pause Squat Snatches* *Start at 65% and add weight until you can no longer complete the set. If a miss occurs drop 10-20 pounds for the remainder of the sets. Then For time: 5 Muscle-ups* 40 Double Unders 12 Power Snatches, 95/65 lbs 5 Muscle-ups 40 Double…
Details
CrossFit I35 WOD 9/14/15
Strength Back Squat 3@70% 3@80% 2@90% 1@100% 2@90% Then Complete as many rounds as possible in 7 mins of: 15 Toes-to-bars 15 Burpees Rest Exactly 5 Minutes Then Complete as many rounds as possible in 7 mins of: 30 Double Unders 15 Chest-to-bar Pull-ups Buyout 4 x 10 Straight Leg GHD with bar. Start adding…
Details
CrossFit I35 WOD 9/12/15
Remember that CrossFit Gymnasty class is canceled tomorrow so everyone can support our teams at the Meshugge CrossFit Summer Terminus. Be there! Strength Deadlift 5 x 5 Then Working in teams of 2 perform the following. Run 800 Then 150 Snatches 75/55 Then Run 800 The workout starts off with both teammates running 800m. If one…
Details
CrossFit I35 WOD 9/11/15
Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Details
CrossFit I35 WOD 9/10/15
Strength/Skill Pause Front Squat + Jerk 5 + 1 at 75% 3 + 1 at 85% 3 + 1 at 90% 2 + 1 at 95% 1 + 1 at 90% 1RM of front squat Hold bottom of front squat for 3 seconds for each rep. Make sure to set up after the last front…
DetailsCrossFit I35 WOD 9/9/15
Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…
Details